Whether you’re a newbie runner chasing your first finish line or a seasoned athlete who took a sabbatical from pounding pavement, this 5K training plan will set you off on the right foot.

Your first task (after signing up for your race, of course): Start slow. You might not be blasting through eight-minute miles right off the bat, and you shouldn’t expect to. Instead, you’ll be building a solid foundation that will carry you through race day strong, injury-free and ready to go.

Slow and Steady Wins the Race

What makes this 10-week training program unique — and totally beginner-friendly — is that it incorporates run-walk intervals. These not only help break up the miles, but they also help you learn how to set a comfortable running pace. Denise Sauriol, owner and founder of Run for Change in Chicago, says, “[A run-walk plan] is not as intimidating and is more maintainable in the long run. If you train this way, you won’t hurt as much near the end of training or as much after the race.”

As you can see in the 10-week training plan below, you’ll start with intervals that include nine minutes of speed walking and one minute of running. Throughout the weeks, you’ll reduce the amount of time you spend power strolling and increase you’re the minutes you’re running.

If you find that the one-minute run interval is too easy, Sauriol recommends walking for seven minutes and running for three minutes. Or, you can split the time evenly with five minutes of walking and five minutes of running.

“Runners usually get a sense of excitement that they can run more. That’s your cue that you’re ready to run longer intervals and cut down on walking,” Sauriol says.

Your Run-Walk 5K Training Plan

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Whether you’re a newbie runner chasing your first finish line or a seasoned athlete who took a sabbatical from pounding pavement, this 5K training plan will set you off on the right foot.
Your first task (after signing up for your race, of course): Start slow. You might not be blasting through eight-minute miles right off the bat, and you shouldn’t expect to. Instead, you’ll be building a solid foundation that will carry you through race day strong, injury-free and ready to go.
RELATED: The 20-Minute Treadmill HIIT Workout to Crush Calories

Slow and Steady Wins the Race

What makes this 10-week training program unique — and totally beginner-friendly — is that it incorporates run-walk intervals. These not only help break up the miles, but they also help you learn how to set a comfortable running pace. Denise Sauriol, owner and founder of Run for Change in Chicago, says, “[A run-walk plan] is not as intimidating and is more maintainable in the long run. If you train this way, you won’t hurt as much near the end of training or as much after the race.”
As you can see in the 10-week training plan below, you’ll start with intervals that include nine minutes of speed walking and one minute of running. Throughout the weeks, you’ll reduce the amount of time you spend power strolling and increase you’re the minutes you’re running.
RELATED: 50 Running Resources for Speed, Strength and Nutrition
If you find that the one-minute run interval is too easy, Sauriol recommends walking for seven minutes and running for three minutes. Or, you can split the time evenly with five minutes of walking and five minutes of running.
“Runners usually get a sense of excitement that they can run more. That’s your cue that you’re ready to run longer intervals and cut down on walking,” Sauriol says.
You’ll also cross train at least two days a week, in which you swap your runs for strength training sessions, yoga, spinning and HIIT workouts. While racking up miles is key, building strength in your core, glutes and legs will ultimately help you run faster and longer.
Now let’s lace up those sneakers and hit the road!
RELATED: 5 Expert Tips for Proper Running Form

Why does running have to be so damn hard? You head out the door with a spring in your step but five minutes later, you’re huffing and puffing and ready to quit. Or maybe you check your watch all the time, relying on it to tell you precisely how fast you’re running and how many miles you have left to go. (Been there, done that!) One reason for your burning lungs? You have trouble pacing yourself. Here’s your guide to learning how to set yourself at a challenging yet doable pace on your next run.

Why Is Pacing So Difficult?

When you start your run, it can feel like your breathing rate skyrockets after just a few steps. That’s because your cardiovascular system isn’t warmed up yet, says New York City-based running coach Jess Underhill of Race Pace Wellness. “When someone breathes heavily, it confuses them and they don’t know how to regulate their breath,” she says. “They either quit or think they aren’t cut out for runningg, thinking they can’t even make it down the block.”

Group fitness habits might be to blame, too. According to Underhill, our approach to spin and HIIT classes and AMRAPs (as many reps as possible) can influence the way we prepare ourselves for a run. “It’s a different mindset. In classes, you go all out and push yourself to the extreme. You can’t do that when you’re just starting out running or else you won’t go very far.”

7 Ways to Learn to Pace Yourself

Whether you’re a marathon maven or a newbie seeking to cross your first finish line, pounding pavement at a consistent pace is not as intuitive as it may seem. Like any skill, you have to practice tuning into your body and learning how different paces feel.

1. Slow down.It may seem counterintuitive, but taking it down a few notches is the first step to getting a grip on your pace. “Learning how to run at a truly easy intensity is one of the hardest things for people, whether they are just beginning to run or trying to run faster times,” says Caleb Masland, a North Carolina-based USATF-certified running coach. “Starting out too hard can quickly turn running into a frustrating versus a rewarding experience.” Underhill advises her runners to start slower than you think. That way, you finish feeling like you could keep going. Another way check yourself? Run at a pace where you can easily carry on a conversation.

2. Check your breath.Paying attention to your breath is one of the best ways to measure the pace, effort and intensity of your run, says Masland. Your breathing shouldn’t be labored. Think easy breaths in every three to four steps, and easy breaths out every three to four steps, he says. Also take note of your breathing changes — from uphills to downhills, or when you’re running slower versus faster —suggests Underhill. “Pay attention to your personal nuances and what those feel and sound like,” she says.

3. Tune into your body.Underhill recommends doing a full body check while you run. This includes your breathing rate, arm swing, stride length and hitting the ground. “Start by listening to the sound of your feet, then your breath and see what these sound and feel like at an easy pace,” she says. “When those change, your pace has changed.”

Keep in mind, this means you need to leave the headphones at home since jamming to your favorite tunes makes it difficult to pay attention to your breath and body. Plus, most people naturally speed up or slow down during the course of a song, Underhill explains.

4. Don’t be afraid to run-walk.Instead of focusing on building overall running mileage, Masland says, “Think in terms of increasing your total training time.” That may mean you start with a run-walk method so you can spend more time on your feet. “The reason for that is so you make sure your running stays in the aerobic intensity range. That will build your capacity to run longer in the future.”

Masland suggest walking for five minutes and running for one minute, repeating that cycle for 30 to 40 minutes, three times a week. The following week, increase the ratio so you’re running two minutes and walking for three minutes. “If you take it nice and easy, your body will start to adapt,” he says.

5. Try a prediction run — and repeat.This is one trick Underhill likes to offer runners: Guess how long it will take you to run a mile (not your fastest mile!) and then run at that pace. “Tune into all your body’s cues that tell you how hard you’re working and repeat,” she says. “Keep doing this over and over and try to hit the same effort each time,” says Underhill.

6. Let go of expectations.It’s no secret that we’re a numbers-oriented and data-obsessed society. But instead of chasing your next PR, focus on the quality of your run. After all, how well you run is influenced by what’s going on in your life, from stress to sleep to major life events. “These factors are going to impact how your feel when you run,” she says. If you let go of your expectations, you can better tune into how your body feels and how to pace yourself.

7. Don’t compare yourself.While running groups are a great way to get into running and motivate you, there’s a danger in sticking with the crowd when you’re learning how to pace yourself. “It’s OK if you need to run less or run slower. Other runners in the group may have been running longer than you,” Masland explains. If you follow the pack, you may end up running too fast or too many miles, which can lead to common running injuries. “At the end of the day, it only matters how you compare to yourself. The only person you’re ultimately trying to do better than is yourself,” he says.

]]>[caption id="attachment_54502" align="alignnone" width="620"]Photo: Twenty20[/caption]
Why does running have to be so damn hard? You head out the door with a spring in your step but five minutes later, you’re huffing and puffing and ready to quit. Or maybe you check your watch all the time, relying on it to tell you precisely how fast you’re running and how many miles you have left to go. (Been there, done that!) One reason for your burning lungs? You have trouble pacing yourself. Here’s your guide to learning how to set yourself at a challenging yet doable pace on your next run.
RELATED: 20-Minute Treadmill HIIT Workout to Crush Calories

Why Is Pacing So Difficult?

When you start your run, it can feel like your breathing rate skyrockets after just a few steps. That’s because your cardiovascular system isn’t warmed up yet, says New York City-based running coach Jess Underhill of Race Pace Wellness. “When someone breathes heavily, it confuses them and they don’t know how to regulate their breath,” she says. “They either quit or think they aren’t cut out for runningg, thinking they can’t even make it down the block.”
Group fitness habits might be to blame, too. According to Underhill, our approach to spin and HIIT classes and AMRAPs (as many reps as possible) can influence the way we prepare ourselves for a run. “It’s a different mindset. In classes, you go all out and push yourself to the extreme. You can’t do that when you’re just starting out running or else you won’t go very far.”
RELATED: 3 Breathing Techniques for a More Effective Workout

7 Ways to Learn to Pace Yourself

Whether you’re a marathon maven or a newbie seeking to cross your first finish line, pounding pavement at a consistent pace is not as intuitive as it may seem. Like any skill, you have to practice tuning into your body and learning how different paces feel.
1. Slow down.
It may seem counterintuitive, but taking it down a few notches is the first step to getting a grip on your pace. “Learning how to run at a truly easy intensity is one of the hardest things for people, whether they are just beginning to run or trying to run faster times,” says Caleb Masland, a North Carolina-based USATF-certified running coach. “Starting out too hard can quickly turn running into a frustrating versus a rewarding experience.” Underhill advises her runners to start slower than you think. That way, you finish feeling like you could keep going. Another way check yourself? Run at a pace where you can easily carry on a conversation.
2. Check your breath.
Paying attention to your breath is one of the best ways to measure the pace, effort and intensity of your run, says Masland. Your breathing shouldn’t be labored. Think easy breaths in every three to four steps, and easy breaths out every three to four steps, he says. Also take note of your breathing changes — from uphills to downhills, or when you’re running slower versus faster —suggests Underhill. “Pay attention to your personal nuances and what those feel and sound like,” she says.
RELATED: A Runner’s Guide to Speedwork3. Tune into your body.
Underhill recommends doing a full body check while you run. This includes your breathing rate, arm swing, stride length and hitting the ground. “Start by listening to the sound of your feet, then your breath and see what these sound and feel like at an easy pace,” she says. “When those change, your pace has changed.”
Keep in mind, this means you need to leave the headphones at home since jamming to your favorite tunes makes it difficult to pay attention to your breath and body. Plus, most people naturally speed up or slow down during the course of a song, Underhill explains.
4. Don’t be afraid to run-walk.
Instead of focusing on building overall running mileage, Masland says, “Think in terms of increasing your total training time.” That may mean you start with a run-walk method so you can spend more time on your feet. “The reason for that is so you make sure your running stays in the aerobic intensity range. That will build your capacity to run longer in the future.”
Masland suggest walking for five minutes and running for one minute, repeating that cycle for 30 to 40 minutes, three times a week. The following week, increase the ratio so you’re running two minutes and walking for three minutes. “If you take it nice and easy, your body will start to adapt,” he says.
RELATED: Hey Runner, Are You Doing Strides?5. Try a prediction run — and repeat.
This is one trick Underhill likes to offer runners: Guess how long it will take you to run a mile (not your fastest mile!) and then run at that pace. “Tune into all your body’s cues that tell you how hard you’re working and repeat,” she says. “Keep doing this over and over and try to hit the same effort each time,” says Underhill.
6. Let go of expectations.
It’s no secret that we’re a numbers-oriented and data-obsessed society. But instead of chasing your next PR, focus on the quality of your run. After all, how well you run is influenced by what’s going on in your life, from stress to sleep to major life events. “These factors are going to impact how your feel when you run,” she says. If you let go of your expectations, you can better tune into how your body feels and how to pace yourself.
RELATED: 9 Things I Wish I Knew Before I Started Running7. Don’t compare yourself.
While running groups are a great way to get into running and motivate you, there’s a danger in sticking with the crowd when you’re learning how to pace yourself. “It’s OK if you need to run less or run slower. Other runners in the group may have been running longer than you,” Masland explains. If you follow the pack, you may end up running too fast or too many miles, which can lead to common running injuries. “At the end of the day, it only matters how you compare to yourself. The only person you’re ultimately trying to do better than is yourself,” he says.

Whether you’re in your hometown or visiting a new place, running outdoors is one of the best ways to see a city, learn about its culture and discover sights you might otherwise have missed. Sometimes, though, finding the right spot to explore can get tricky. Good news for all you countryside travelers and city adventurers: We found the most popular running routes in every single state, according to Strava users. Plus, we've got tips on what to look for as you cover the area on foot, from historic landmarks to gorgeous greenery to some seriously ‘grammable sights. Get ready to run this country!

The 50 Most Popular Running Routes

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1. AlabamaLocation: Homewood, AL
For the most-run route in this southern state, head to Homewood, a suburb outside of Birmingham. There’s a four-mile path, called the Shades Creek Greenway that joggers love (and walkers and bikers, too). The paved trail stretches along the banks of Shades Creek and offers a woody setting through the floodplain forest.

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2. AlaskaLocation:Anchorage, AK
Start in downtown Anchorage at Delaney Park Strip and head along the Knik Arm waterway ‘til you hit the lush, 134-acre Earthquake Park. Keep an eye out for moose in the park and enjoy the (often snowy) views of the water and the city skyline as you cover more than six miles.

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3. ArizonaLocation: Mt Lemmon, AZ
The most popular route in this southwestern state is a tough trail run in the Pusch Ridge Wilderness area, just north of Tucson. Part of the Santa Catalina Mountains, the more than seven-mile stretch features cool greenery, from cactus to pine trees. Just make sure to bring water, as it’s hard to find on this course.

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4. ArkansasLocation: Little Rock, AR
Kick off your run by heading over the Two Rivers Park Bridge and follow the trail into and around the park, which includes beautiful views of the Arkansas River. This favored section of the Arkansas River Trail System (which spans 88 miles) features the most natural landscape, with wooded wetlands, a garden of trees and wildlife like deer and birds. When you’re done scoping out the area, head back over the bridge to complete four miles.

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5. CaliforniaLocation: San Francisco, CA
California’s winning route approaches one of the state’s most iconic sites: the Golden Gate Bridge. Begin your route near San Fran’s famous Ghiradelli Square, near Fisherman’s Wharf, and head up past the Marina District. Continue along the water, past Crissy Field, until you reach the far end of Fort Point parking lot. Find your perfect spot under the bridge to snap a sweaty selfie or look for “Hopper’s Hands” along the fence. Many runners stop here for a high five or fist bump.

6. ColoradoLocation: Denver, CO
When you’re in the Mile High City (named after its one-mile elevation), go for a jog around Washington Park. Located in the middle of the coveted Wash Park neighborhood, you’ll cover nearly five miles running around the 150-plus acres (twice!). Make sure you take in the sights as you’ll pass green meadows, two small lakes and gorgeous flower gardens.

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7. ConnecticutLocation: West Hartford, CT
Jog along beautiful woodlands and trails in the Metropolitan District of West Hartford, which spans 3,000 acres of forest. The area offers 30 miles of paved and gravel roads for bikers and runners in the area. But the most popular route spans just 3.6 miles and runs along reservoirs three and five.

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8. DelawareLocation: Wilmington, DE
The 178-acre Brandywine Park flanks both sides of the Brandywine Creek in Wilmington. Run a three-mile course through it to pass a zoo, the Jasper Crane Rose Garden and Josephine Fountain. If you’re running in the spring, you’ll spot the fountain’s surrounding grove of flowering cherry trees.

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9. FloridaLocation: Miami, FL
The hottest running route in the Sunshine State starts in Museum Park and heads toward downtown Miami. Once you cross over the Miami River, turn left on Brickell Key Drive and continue to jog a loop around the man-made island of Brickell Key. Return across the bridge and finishing up where you started, about seven miles later.

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10. GeorgiaLocation: Atlanta, GA
To run like the locals in Atlanta, start your outing in the southeast corner of Piedmont Park and continue to the BeltLine. This former railway corridor around the city was converted to a system of trails for runners, walkers and cyclists. The most popular route is the Eastside Trail, passing the Historic Fourth Ward Park and other green spaces.

11. HawaiiLocation: Lahaina, HI
Any run in this tropical state provides some sweet views, but the most popular place to jog is along the west coast of Maui in Ka’anapali Beach. It’s the site of Hawaii’s first resort, and on this 2.5-mile out-and-back run, you’ll take in views of blue water, sand and the boardwalk-lined Kahekili Beach Park. If you time it right, you might also catch the daily cliff-diving ceremony off Black Rock.

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12. IdahoLocation: Boise, ID
For the most popular run in Boise, head north of downtown to the Hulls Gulch Reserve — 292 acres of land at the base of the foothills. You’ll find two trails here, The Grove and Lower Hulls Gulch that start the 180 miles of trails. (Don’t worry, you can run a loop in just five!) Keep an eye out for wildlife like horned owls, mule deer and foxes along your trek.

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13. IllinoisLocation: Chicago, IL
No surprise here: The number-one place for people to run in Illinois is the picturesque Lakeshore Trail in Chicago, which lines Lake Michigan. Hit some stand-out sights in the city by starting at historic Grant Park. Then head north, passing the Lincoln Park Zoo and the Chicago History Museum on your way. Turn around when you hit Diversey Harbor and make your way back to cover approximately eight miles. Take a mini detour to Millennium Park on your way in, so you can stop for a photo opp at the reflective Bean.

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14. IndianaLocation: Indianapolis, IN
A scenic run along the Canal Walk in Indianapolis is the most frequently covered route in this state. Start at 11th Street and run down past Watanabe Garden and the NCAA Hall of Champions to White River State Park. Jog over the bridge for some waterside views or head straight back to the start. Either way, you’ll find some peace from the city and you’ll most likely catch some art sculptures and hear music along the route.

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15. IowaLocation: Solon, IA
Run around Lake MacBride in Solon (a few miles from Iowa City), starting at the MacBridge Nature and Recreation Area. Or feel free to go off-road and onto the serene trails closer to the water so you can enjoy the breeze as you go. The gravel paths make it easier on your joints than pavement and the search for wildlife will take your mind off the mileage. Some animals you might spot include ospreys and waterfowls.

16. KansasLocation: Topeka, KS
There’s no place like home — or like Kaw River State Park, where locals clock miles. This 76-acre park is threaded with trails made for running and hiking, and with access to the Kaw River, it makes for beautiful views. Leave your headphones at home to soak up the natural, tranquil vibes as you rack up various mileage, depending on the loop you choose inside the park (a popular one is just two).

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17. KentuckyLocation: Louisville, KY
The 1.2-mile path inside Louisville’s Seneca Park is a favorite among native runners — especially for a.m. workouts. Also popular: tacking on multiple laps to up the mileage. You’ll pass playgrounds and horseback riding trails in this serene park, which also has basketball and volleyball courts, soccer fields and cross country trails. Even better: The track is well lit for safe outings in the early morning or evening.

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18. LouisianaLocation: New Orleans, LA
Instead of lounging in the Big Easy, get up and out to see its southern charm by foot. Take a lap on the paved path in Audubon Park, where you’ll view gorgeous oak trees, green spaces and lagoons. Then exit the park and jog along St. Charles Street until you get to the Garden District; you’ll pass historical homes with stunning architecture along the way.

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19. MaineLocation: Portland, ME
Enjoy views of the Portland skyline as you trek along the nearly six-mile trail encompassing Back Cove. The coastal city’s popular running path is mostly flat, with a combination of paved and dusty surfaces. The path also boasts water fountains and bathrooms so you can keep circling around if you want to hit double-digit mileage.

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20. MarylandLocation: Balitmore, MD
Begin your run in the state’s capital city of Baltimore at Canton Waterfront Park. Run with the water of the Patapsco River and sailboats to your side, as you go by the bustling Waterfront Promenade and Maritime Park. (Do your best not to stop for crabs along the way!) Most runners turn right at Fleet Street and continue until they’ve reached the end of Patterson Park.

21. MassachusettsLocation: Boston, MA
A run along the Charles River in Boston is a must when you’re in the Bay State. Start at the Boston Common and head to the water, over the Longfellow Bridge. Follow the Dr. Paul Dudley White Path that traces the river and you’ll pass Massachusetts Institute of Technology. Cross the river again at Harvard Bridge and head up the Esplanade for breathtaking views of the water.

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22. MichiganLocation: East Grand Rapids, MI
Rack up your step count as you run around Reeds Lake in East Grand Rapids. Locals start at the corner of Hall Street and Breton Road and continue for about 4.5 miles along the trail that traces the lake. You’ll run on both paved paths and boardwalks as you go through wooded sections, wetlands and residential areas. Your total distance will be a little more than seven miles.

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23. MinnesotaLocation: Minneapolis, MN
Hit both sides of the Mississippi River to cover 3.5 miles of tranquil terrain in Minneapolis. Start by heading over the Stone Arch Bridge to Philip W Pillsbury Park. Continue along the water to Nicollet Island Park, which includes a promenade and a view of the oldest dam on the river. Then head back over the river, on NE 8th Ave and down West River Parkway.

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24. MississippiLocation: Ocean Springs, MS
The Biloxi Bay Bridge has a wide path for cyclists and runners — and it makes of most of this super-popular course. Start in Ocean Springs and head across the 1.6-mile bridge toward Biloxi before turning around and crossing the bay a second time to total about four miles.

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25. MissouriLocation: St. Louis, MO
The most popular running route in the Show-Me State traces most of the perimeter of the 1,371-acre Forest Park in St. Louis. As you cover more than five miles, you’ll pass the city’s world-class zoo and its famous outdoor theater, The Muny.

26. MontanaLocation: Bozeman, MT
The favorite trail run of people in Montana is a 1.7-mile loop in the Lee Metcalf Wilderness Area (home to a whopping 300 miles of scenic trails) near Bozeman. Check out the stunning rocky peaks and pine ridges nearby — and make sure keep an eye out for local animals including sheep, elk and grizzly bears.

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27. NebraskaLocation: Omaha, NE
A 5.5-mile run in Omaha is the most popular route in this state. Starting at Willowdale Elementary School, you’ll head to a tree-lined trail that goes around Zorinsky Lake. Slow down to catch a glimpse of swans and ducks in the lake and deer in the woods by the path.

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28. NevadaLocation: Henderson, NV
Run the loop around Cornerstone Park in Henderson, the most frequented course in Nevada. The route is just a little longer than a mile, but it takes you around the 31-acre Railroad Lake. Enjoy the views of the water and mountains as you cover the mostly flat, paved path and keep going around if you've got energy left after one lap.

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29. New HampshireLocation: Jaffrey, NH
The state whose motto is “Live free or Die” has a favorite running route that’s just as epic. On the popular 3.8-mile course near Manchester, you’ll ascend 1,790 feet. Hit the White Dot Trail and head up Monadnock Mountain; try to run it in the fall so you’ll catch the blazing foliage. No judgement if you need to walk up this steep climb.

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30. New JerseyLocation: Manasquan, NJ
You don’t have to stick to gym, tanning and laundry at the Jersey Shore. Get outside (and a little farther inland) to take on a five-mile loop around the Manasquan Reservoir. Start at the visitor’s center, then set foot on the gravel trail, which has mile markers to help you check off the distance as you jog. Go off-route to experience the one-mile nature trail that gives an up-close look at the lakeshore.

31. New MexicoLocation: Albuquerque, NM
It may seem like a state set in the desert, but New Mexico boasts a super-green run as its favorite route. As you jog for 2.6 miles along the edge of the University of New Mexico North Golf Course, take time to look around at the rolling hills and lush grasses around you.

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32. New YorkLocation: New York, NY
The most-frequented course in the Empire State is unsurprisingly in the Big Apple — more specifically, Central Park. Start at the base of the park and run up the main paved road on the east side until you get to the dirt Bridle Path encircling the Jacqueline Kennedy Onassis Reservoir. Circle the water, then head south on the paved road to the park’s west side. You’ll see lots of greenery and ponds in between the city’s sprawling skyline — while logging 6.5 miles.

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33. North CarolinaLocation: Durham, NC
To cover the favorite running route in this southeastern state, head to Duke University. You’ll start at the Durham School of Arts and take a lap around the school’s East Campus to total 2.4 miles. There’s a gravel path for pedestrians with small rolling hills along the way.

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34. North DakotaLocation: Bismarck, ND
You’ll cross the Missouri River twice in this popular seven-mile loop in Bismarck. Begin at the top of the Tom O’Leary Golf Course and go down North Washington Street to Riverwood Drive, then head over the river and to Memorial Highway. You’ll pass Memorial Bridge Park and the Dakota Zoo as you go.

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35. OhioLocation: Columbus, OH
A 5.4-mile run on the Olentangy River Trail in Columbus is incredibly popular in this state. Take note of native plants along the scenic wetlands that surround the path. If you have a chance, try catching the trail at different entrances in several city parks — there’s lots of room to explore new grounds.

36. OklahomaLocation: Oklahoma City, OK
When you’re in this state’s capital of Oklahoma City, go for a run around Pat Murphy Park and Bluff Creek. There are trails and picnic areas in the 13-acre park, plus you can catch peaceful views of the nearby Lake Hefner as you complete nearly three miles.

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37. OregonLocation: Dexter, OR
This state’s most popular run is a 5.6-mile loop around a stretch of the Willamette River. Start your outing at Salmon Street Springs and go along the Willamette Greenway Trail, which has picturesque views of the water and the Portland skyline. You’ll cross over the river via the Southwest Hawthorne Bridge on your way out and the Steel Bridge as you loop back.

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38. Pennsylvania
Location: Philadelphia, PA
Start running at South Street and South 27th to Lombard, and head to the Schuykill River. Continue along the river trail, with views of the water and (likely) people rowing to your left. Wind around the Philadelphia Museum of Art so you can conquer a triumphant run up the steps — just like Rocky. You’ll cover a little over four miles by the time you get back to where you started. Gonna fly now!

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39. Rhode IslandLocation: Providence, RI
You’ll cover a lot of greenspace as you run five miles in Providence. Start at Constance Witherby Park and go through Blackstone Park, as you catch views of the Seekonk River. Continue up to the edge of Lippitt Memorial Park, then head back.

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40. South CarolinaLocation: Charleston, SC
If you need another reason to visit Charleston (besides seeing the cute town itself), it boasts one of the prettiest bridge runs in the south. You'll cross over the Cooper River via the Arthur Raveler Jr Bridge, which features a wide bike and pedestrian path named "Wonders' Way." Above the water, you'll catch epic views of the Charleston Harbor, Patriots Point Naval & Maritime Museum and the USS Yorktown aircraft carrier. Once you reach Mount Pleasant Waterfront Park, turn around and retrace your steps to finish five miles.

41. South DakotaLocation: Sioux Falls, SD
In Sioux Falls, run along the Big Sioux River, starting at Spencer Park and turning around at Sertoma Park. You’ll cover close to six miles and enjoy a landscape of greens, a riverfront bike path, formal gardens and cool whitewater rapids.

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42. TennesseeLocation: Nashville, TN
Cover just over four miles along Mossy Ridge Trail (blazed red) in Nashville’s Percy Warner Park. The park features paved and dirt trails, as well as nature areas. Want more distance? Grab a map of all the paths at the Nature Center trailhead before you head out so you can explore all your route options.

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43. TexasLocation: Austin, TX
Along the Lady Bird Lake trail in Austin is a super-popular three-mile route for runners and walkers, which loops around a section of the Colorado River. Go at dusk between March and November and you could catch a glimpse of the city’s famous bats as they fly out from under the Ann W. Richards Congress Avenue Bridge.

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44. UtahLocation: Salt Lake City, UT
The favorite place to run in this state is 2.8 miles around Salt Lake City’s Liberty Park, the oldest park in Utah. Run on sidewalks or a wood-chip path as you enjoy sights of green trees and shrubs — and soak up the clean mountain air. When you’re ready to switch up your workout and try something new, the park also has a path dedicated to rollerbladers.

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45. VermontLocation: Burlington, VT
The go-to route in the Green Mountain State is along the shore of Lake Champlain in the college town of Burlington. Start your trek where the Burlington Bike Path connects with the Island Line Trail in Waterfront Park; follow the trail ‘til you turn around at North Beach Park. The lake and Adirondack Mountains together make a peaceful backdrop for this 5.5-mile course.

46. VirginiaLocation: Richmond, VA
For a picturesque run near Richmond, start at Virginia Capital Trail and run along the James River, spotting lots of farmland along the way. Cross a foot bridge to serene Belle Isle, covered with shrubbery and large flat rocks. Circle the island before heading back where you came from. You’ll log nearly six miles by the time you get back to the start.

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47. WashingtonLocation: Seattle, WA
The three-mile dirt path around Green Lake in Seattle is this state’s most popular course. Begin a bit north of the city at Latona Avenue NE and head down to the path to make up the mileage. Look for local animals like ducks and beavers while enjoying the beautiful water of the glacial lake.

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48. West VirginiaLocation: Charleston, WV
Log about five miles as you jog along the Kanawha River, starting at Haddad Riverfront Park and turning around when you hit the Kanawha City Bridge. You’ll get views of the water and the Charleston skyline. If you go out on the weekend, you might even get some musical motivation for your run courtesy of free outdoor concerts held in the park.

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49. WisconsinLocation: Milwaukee, WI
A two-mile run along the 108-mile paved Oak Leaf Trail in Milwaukee is the favorite route in this state. Start at Bradford Beach and go along Lake Michigan — enjoying wooded areas, wooden bridges and views of the water. When you reach William F. O’Donnell Park, head back — or keep going if you’re looking to clock a longer distance. The city also has the perfect post-workout indulgence: local brews and cheese curds.

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50. WyomingLocation: Casper Mountain, WY
Take on the three-mile Split Rock Trail in Casper Mountain. The area is named for a famous local landmark: a huge slab of granite with a notch cut out of the middle of its crest. You’ll feel empowered by the majesty of the rock and the peaceful prairies along the path.

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Whether you’re in your hometown or visiting a new place, running outdoors is one of the best ways to see a city, learn about its culture and discover sights you might otherwise have missed. Sometimes, though, finding the right spot to explore can get tricky. Good news for all you countryside travelers and city adventurers: We found the most popular running routes in every single state, according to Strava users. Plus, we've got tips on what to look for as you cover the area on foot, from historic landmarks to gorgeous greenery to some seriously ‘grammable sights. Get ready to run this country!
RELATED: How to Start a Running Challenge (And Actually Succeed!)

The 50 Most Popular Running Routes

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1. Alabama
Location: Homewood, AL
For the most-run route in this southern state, head to Homewood, a suburb outside of Birmingham. There’s a four-mile path, called the Shades Creek Greenway that joggers love (and walkers and bikers, too). The paved trail stretches along the banks of Shades Creek and offers a woody setting through the floodplain forest.
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2. Alaska
Location:Anchorage, AK
Start in downtown Anchorage at Delaney Park Strip and head along the Knik Arm waterway ‘til you hit the lush, 134-acre Earthquake Park. Keep an eye out for moose in the park and enjoy the (often snowy) views of the water and the city skyline as you cover more than six miles.
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3. Arizona
Location: Mt Lemmon, AZ
The most popular route in this southwestern state is a tough trail run in the Pusch Ridge Wilderness area, just north of Tucson. Part of the Santa Catalina Mountains, the more than seven-mile stretch features cool greenery, from cactus to pine trees. Just make sure to bring water, as it’s hard to find on this course.
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4. Arkansas
Location: Little Rock, AR
Kick off your run by heading over the Two Rivers Park Bridge and follow the trail into and around the park, which includes beautiful views of the Arkansas River. This favored section of the Arkansas River Trail System (which spans 88 miles) features the most natural landscape, with wooded wetlands, a garden of trees and wildlife like deer and birds. When you’re done scoping out the area, head back over the bridge to complete four miles.
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5. California
Location: San Francisco, CA
California’s winning route approaches one of the state’s most iconic sites: the Golden Gate Bridge. Begin your route near San Fran’s famous Ghiradelli Square, near Fisherman’s Wharf, and head up past the Marina District. Continue along the water, past Crissy Field, until you reach the far end of Fort Point parking lot. Find your perfect spot under the bridge to snap a sweaty selfie or look for “Hopper’s Hands” along the fence. Many runners stop here for a high five or fist bump.
RELATED: 9 Things I Wish I Knew Before I Started Running
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6. Colorado
Location: Denver, CO
When you’re in the Mile High City (named after its one-mile elevation), go for a jog around Washington Park. Located in the middle of the coveted Wash Park neighborhood, you’ll cover nearly five miles running around the 150-plus acres (twice!). Make sure you take in the sights as you’ll pass green meadows, two small lakes and gorgeous flower gardens.
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7. Connecticut
Location: West Hartford, CT
Jog along beautiful woodlands and trails in the Metropolitan District of West Hartford, which spans 3,000 acres of forest. The area offers 30 miles of paved and gravel roads for bikers and runners in the area. But the most popular route spans just 3.6 miles and runs along reservoirs three and five.
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8. Delaware
Location: Wilmington, DE
The 178-acre Brandywine Park flanks both sides of the Brandywine Creek in Wilmington. Run a three-mile course through it to pass a zoo, the Jasper Crane Rose Garden and Josephine Fountain. If you’re running in the spring, you’ll spot the fountain’s surrounding grove of flowering cherry trees.
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9. Florida
Location: Miami, FL
The hottest running route in the Sunshine State starts in Museum Park and heads toward downtown Miami. Once you cross over the Miami River, turn left on Brickell Key Drive and continue to jog a loop around the man-made island of Brickell Key. Return across the bridge and finishing up where you started, about seven miles later.
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10. Georgia
Location: Atlanta, GA
To run like the locals in Atlanta, start your outing in the southeast corner of Piedmont Park and continue to the BeltLine. This former railway corridor around the city was converted to a system of trails for runners, walkers and cyclists. The most popular route is the Eastside Trail, passing the Historic Fourth Ward Park and other green spaces.
RELATED: 8 Running Apps for Marathoners, Skeptics and Everyone in Between
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11. Hawaii
Location: Lahaina, HI
Any run in this tropical state provides some sweet views, but the most popular place to jog is along the west coast of Maui in Ka’anapali Beach. It’s the site of Hawaii’s first resort, and on this 2.5-mile out-and-back run, you’ll take in views of blue water, sand and the boardwalk-lined Kahekili Beach Park. If you time it right, you might also catch the daily cliff-diving ceremony off Black Rock.
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12. Idaho
Location: Boise, ID
For the most popular run in Boise, head north of downtown to the Hulls Gulch Reserve — 292 acres of land at the base of the foothills. You’ll find two trails here, The Grove and Lower Hulls Gulch that start the 180 miles of trails. (Don’t worry, you can run a loop in just five!) Keep an eye out for wildlife like horned owls, mule deer and foxes along your trek.
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13. Illinois
Location: Chicago, IL
No surprise here: The number-one place for people to run in Illinois is the picturesque Lakeshore Trail in Chicago, which lines Lake Michigan. Hit some stand-out sights in the city by starting at historic Grant Park. Then head north, passing the Lincoln Park Zoo and the Chicago History Museum on your way. Turn around when you hit Diversey Harbor and make your way back to cover approximately eight miles. Take a mini detour to Millennium Park on your way in, so you can stop for a photo opp at the reflective Bean.
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14. Indiana
Location: Indianapolis, IN
A scenic run along the Canal Walk in Indianapolis is the most frequently covered route in this state. Start at 11th Street and run down past Watanabe Garden and the NCAA Hall of Champions to White River State Park. Jog over the bridge for some waterside views or head straight back to the start. Either way, you’ll find some peace from the city and you’ll most likely catch some art sculptures and hear music along the route.
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15. Iowa
Location: Solon, IA
Run around Lake MacBride in Solon (a few miles from Iowa City), starting at the MacBridge Nature and Recreation Area. Or feel free to go off-road and onto the serene trails closer to the water so you can enjoy the breeze as you go. The gravel paths make it easier on your joints than pavement and the search for wildlife will take your mind off the mileage. Some animals you might spot include ospreys and waterfowls.
RELATED: The 15 Most Epic Trail Races Across the U.S.
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16. Kansas
Location: Topeka, KS
There’s no place like home — or like Kaw River State Park, where locals clock miles. This 76-acre park is threaded with trails made for running and hiking, and with access to the Kaw River, it makes for beautiful views. Leave your headphones at home to soak up the natural, tranquil vibes as you rack up various mileage, depending on the loop you choose inside the park (a popular one is just two).
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17. Kentucky
Location: Louisville, KY
The 1.2-mile path inside Louisville’s Seneca Park is a favorite among native runners — especially for a.m. workouts. Also popular: tacking on multiple laps to up the mileage. You’ll pass playgrounds and horseback riding trails in this serene park, which also has basketball and volleyball courts, soccer fields and cross country trails. Even better: The track is well lit for safe outings in the early morning or evening.
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18. Louisiana
Location: New Orleans, LA
Instead of lounging in the Big Easy, get up and out to see its southern charm by foot. Take a lap on the paved path in Audubon Park, where you’ll view gorgeous oak trees, green spaces and lagoons. Then exit the park and jog along St. Charles Street until you get to the Garden District; you’ll pass historical homes with stunning architecture along the way.
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19. Maine
Location: Portland, ME
Enjoy views of the Portland skyline as you trek along the nearly six-mile trail encompassing Back Cove. The coastal city’s popular running path is mostly flat, with a combination of paved and dusty surfaces. The path also boasts water fountains and bathrooms so you can keep circling around if you want to hit double-digit mileage.
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20. Maryland
Location: Balitmore, MD
Begin your run in the state’s capital city of Baltimore at Canton Waterfront Park. Run with the water of the Patapsco River and sailboats to your side, as you go by the bustling Waterfront Promenade and Maritime Park. (Do your best not to stop for crabs along the way!) Most runners turn right at Fleet Street and continue until they’ve reached the end of Patterson Park.
RELATED: The 15 Best Fall Marathons in the U.S.
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21. Massachusetts
Location: Boston, MA
A run along the Charles River in Boston is a must when you’re in the Bay State. Start at the Boston Common and head to the water, over the Longfellow Bridge. Follow the Dr. Paul Dudley White Path that traces the river and you’ll pass Massachusetts Institute of Technology. Cross the river again at Harvard Bridge and head up the Esplanade for breathtaking views of the water.
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22. Michigan
Location: East Grand Rapids, MI
Rack up your step count as you run around Reeds Lake in East Grand Rapids. Locals start at the corner of Hall Street and Breton Road and continue for about 4.5 miles along the trail that traces the lake. You’ll run on both paved paths and boardwalks as you go through wooded sections, wetlands and residential areas. Your total distance will be a little more than seven miles.
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23. Minnesota
Location: Minneapolis, MN
Hit both sides of the Mississippi River to cover 3.5 miles of tranquil terrain in Minneapolis. Start by heading over the Stone Arch Bridge to Philip W Pillsbury Park. Continue along the water to Nicollet Island Park, which includes a promenade and a view of the oldest dam on the river. Then head back over the river, on NE 8th Ave and down West River Parkway.
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24. Mississippi
Location: Ocean Springs, MS
The Biloxi Bay Bridge has a wide path for cyclists and runners — and it makes of most of this super-popular course. Start in Ocean Springs and head across the 1.6-mile bridge toward Biloxi before turning around and crossing the bay a second time to total about four miles.
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25. Missouri
Location: St. Louis, MO
The most popular running route in the Show-Me State traces most of the perimeter of the 1,371-acre Forest Park in St. Louis. As you cover more than five miles, you’ll pass the city’s world-class zoo and its famous outdoor theater, The Muny.
RELATED: The 50 Best Half-Marathons in the U.S.
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26. Montana
Location: Bozeman, MT
The favorite trail run of people in Montana is a 1.7-mile loop in the Lee Metcalf Wilderness Area (home to a whopping 300 miles of scenic trails) near Bozeman. Check out the stunning rocky peaks and pine ridges nearby — and make sure keep an eye out for local animals including sheep, elk and grizzly bears.
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27. Nebraska
Location: Omaha, NE
A 5.5-mile run in Omaha is the most popular route in this state. Starting at Willowdale Elementary School, you’ll head to a tree-lined trail that goes around Zorinsky Lake. Slow down to catch a glimpse of swans and ducks in the lake and deer in the woods by the path.
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28. Nevada
Location: Henderson, NV
Run the loop around Cornerstone Park in Henderson, the most frequented course in Nevada. The route is just a little longer than a mile, but it takes you around the 31-acre Railroad Lake. Enjoy the views of the water and mountains as you cover the mostly flat, paved path and keep going around if you've got energy left after one lap.
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29. New Hampshire
Location: Jaffrey, NH
The state whose motto is “Live free or Die” has a favorite running route that’s just as epic. On the popular 3.8-mile course near Manchester, you’ll ascend 1,790 feet. Hit the White Dot Trail and head up Monadnock Mountain; try to run it in the fall so you’ll catch the blazing foliage. No judgement if you need to walk up this steep climb.
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30. New Jersey
Location: Manasquan, NJ
You don’t have to stick to gym, tanning and laundry at the Jersey Shore. Get outside (and a little farther inland) to take on a five-mile loop around the Manasquan Reservoir. Start at the visitor’s center, then set foot on the gravel trail, which has mile markers to help you check off the distance as you jog. Go off-route to experience the one-mile nature trail that gives an up-close look at the lakeshore.
RELATED: Want to Run Faster? Here’s How to Do It
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31. New Mexico
Location: Albuquerque, NM
It may seem like a state set in the desert, but New Mexico boasts a super-green run as its favorite route. As you jog for 2.6 miles along the edge of the University of New Mexico North Golf Course, take time to look around at the rolling hills and lush grasses around you.
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32. New York
Location: New York, NY
The most-frequented course in the Empire State is unsurprisingly in the Big Apple — more specifically, Central Park. Start at the base of the park and run up the main paved road on the east side until you get to the dirt Bridle Path encircling the Jacqueline Kennedy Onassis Reservoir. Circle the water, then head south on the paved road to the park’s west side. You’ll see lots of greenery and ponds in between the city’s sprawling skyline — while logging 6.5 miles.
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33. North Carolina
Location: Durham, NC
To cover the favorite running route in this southeastern state, head to Duke University. You’ll start at the Durham School of Arts and take a lap around the school’s East Campus to total 2.4 miles. There’s a gravel path for pedestrians with small rolling hills along the way.
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34. North Dakota
Location: Bismarck, ND
You’ll cross the Missouri River twice in this popular seven-mile loop in Bismarck. Begin at the top of the Tom O’Leary Golf Course and go down North Washington Street to Riverwood Drive, then head over the river and to Memorial Highway. You’ll pass Memorial Bridge Park and the Dakota Zoo as you go.
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35. Ohio
Location: Columbus, OH
A 5.4-mile run on the Olentangy River Trail in Columbus is incredibly popular in this state. Take note of native plants along the scenic wetlands that surround the path. If you have a chance, try catching the trail at different entrances in several city parks — there’s lots of room to explore new grounds.
RELATED: 5 Expert Tips for Proper Running Form
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36. Oklahoma
Location: Oklahoma City, OK
When you’re in this state’s capital of Oklahoma City, go for a run around Pat Murphy Park and Bluff Creek. There are trails and picnic areas in the 13-acre park, plus you can catch peaceful views of the nearby Lake Hefner as you complete nearly three miles.
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37. Oregon
Location: Dexter, OR
This state’s most popular run is a 5.6-mile loop around a stretch of the Willamette River. Start your outing at Salmon Street Springs and go along the Willamette Greenway Trail, which has picturesque views of the water and the Portland skyline. You’ll cross over the river via the Southwest Hawthorne Bridge on your way out and the Steel Bridge as you loop back.
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38. Pennsylvania
Location: Philadelphia, PA
Start running at South Street and South 27th to Lombard, and head to the Schuykill River. Continue along the river trail, with views of the water and (likely) people rowing to your left. Wind around the Philadelphia Museum of Art so you can conquer a triumphant run up the steps — just like Rocky. You’ll cover a little over four miles by the time you get back to where you started. Gonna fly now!
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39. Rhode Island
Location: Providence, RI
You’ll cover a lot of greenspace as you run five miles in Providence. Start at Constance Witherby Park and go through Blackstone Park, as you catch views of the Seekonk River. Continue up to the edge of Lippitt Memorial Park, then head back.
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40. South Carolina
Location: Charleston, SC
If you need another reason to visit Charleston (besides seeing the cute town itself), it boasts one of the prettiest bridge runs in the south. You'll cross over the Cooper River via the Arthur Raveler Jr Bridge, which features a wide bike and pedestrian path named "Wonders' Way." Above the water, you'll catch epic views of the Charleston Harbor, Patriots Point Naval & Maritime Museum and the USS Yorktown aircraft carrier. Once you reach Mount Pleasant Waterfront Park, turn around and retrace your steps to finish five miles.
RELATED: The Beginner’s Guide to Trail Running
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41. South Dakota
Location: Sioux Falls, SD
In Sioux Falls, run along the Big Sioux River, starting at Spencer Park and turning around at Sertoma Park. You’ll cover close to six miles and enjoy a landscape of greens, a riverfront bike path, formal gardens and cool whitewater rapids.
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42. Tennessee
Location: Nashville, TN
Cover just over four miles along Mossy Ridge Trail (blazed red) in Nashville’s Percy Warner Park. The park features paved and dirt trails, as well as nature areas. Want more distance? Grab a map of all the paths at the Nature Center trailhead before you head out so you can explore all your route options.
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43. Texas
Location: Austin, TX
Along the Lady Bird Lake trail in Austin is a super-popular three-mile route for runners and walkers, which loops around a section of the Colorado River. Go at dusk between March and November and you could catch a glimpse of the city’s famous bats as they fly out from under the Ann W. Richards Congress Avenue Bridge.
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44. Utah
Location: Salt Lake City, UT
The favorite place to run in this state is 2.8 miles around Salt Lake City’s Liberty Park, the oldest park in Utah. Run on sidewalks or a wood-chip path as you enjoy sights of green trees and shrubs — and soak up the clean mountain air. When you’re ready to switch up your workout and try something new, the park also has a path dedicated to rollerbladers.
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45. Vermont
Location: Burlington, VT
The go-to route in the Green Mountain State is along the shore of Lake Champlain in the college town of Burlington. Start your trek where the Burlington Bike Path connects with the Island Line Trail in Waterfront Park; follow the trail ‘til you turn around at North Beach Park. The lake and Adirondack Mountains together make a peaceful backdrop for this 5.5-mile course.
RELATED: The 15 Best Spring Marathons in the U.S.
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46. Virginia
Location: Richmond, VA
For a picturesque run near Richmond, start at Virginia Capital Trail and run along the James River, spotting lots of farmland along the way. Cross a foot bridge to serene Belle Isle, covered with shrubbery and large flat rocks. Circle the island before heading back where you came from. You’ll log nearly six miles by the time you get back to the start.
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47. Washington
Location: Seattle, WA
The three-mile dirt path around Green Lake in Seattle is this state’s most popular course. Begin a bit north of the city at Latona Avenue NE and head down to the path to make up the mileage. Look for local animals like ducks and beavers while enjoying the beautiful water of the glacial lake.
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48. West Virginia
Location: Charleston, WV
Log about five miles as you jog along the Kanawha River, starting at Haddad Riverfront Park and turning around when you hit the Kanawha City Bridge. You’ll get views of the water and the Charleston skyline. If you go out on the weekend, you might even get some musical motivation for your run courtesy of free outdoor concerts held in the park.
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49. Wisconsin
Location: Milwaukee, WI
A two-mile run along the 108-mile paved Oak Leaf Trail in Milwaukee is the favorite route in this state. Start at Bradford Beach and go along Lake Michigan — enjoying wooded areas, wooden bridges and views of the water. When you reach William F. O’Donnell Park, head back — or keep going if you’re looking to clock a longer distance. The city also has the perfect post-workout indulgence: local brews and cheese curds.
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50. Wyoming
Location: Casper Mountain, WY
Take on the three-mile Split Rock Trail in Casper Mountain. The area is named for a famous local landmark: a huge slab of granite with a notch cut out of the middle of its crest. You’ll feel empowered by the majesty of the rock and the peaceful prairies along the path.
Want to take your run outside the U.S.? Here are the 30 best marathons in the world. Plus, learn how to prepare for an international race.

Rain, sleet, snow, hail, wind. You name it, this time of year, Mother Nature is sending it your way. But there’s no need to throw in the sweaty, icicle-covered towel on your running routine. After all, training through less-than-ideal conditions arms you with the mental and physical fortitude to deal with any race-day craziness, and research published in Psychological Sciencesuggests that exercising outdoors in the winter, even in 25-degree temps, boosts mental health just as well as getting your sweat on in sunny, 80-degree weather.

5 All-Weather Running Hacks

1. The Challenge: Cold

The Hack: In a word: “layers,” says Rebecca Shultz, Ph.D., a biomechanist with Lumo BodyTech. “Make sure your first layer wicks away sweat so you don’t stay wet during your run, as that can make you even colder. The middle layer should lock warm temperature in. The final layer should be a waterproof layer, like a shell jacket.” She recommends keeping your ears and fingers covered, too. If gloves aren’t enough to keep your fingers from turning yellow (remember, when running, your bigger muscles tend to get dibs on blood flow), try stuffing a heat pack like HotHands Warmers or Little Hotties into your gloves.

2. The Challenge: Wind

The Hack: Run with the wind for your warm-up to ease into your training session, then once you're warm, switch-back to run against it, recommends Janet Hamilton, C.S.C.S., an exercise physiologist at Running Strong in Atlanta. The added resistance will build strength and prepare your body for the “final kick” you need to PR on race day.

3. The Challenge: Sleet and Snow

The Hack: To keep prevent slips, falls and compromised biomechanics, Shultz recommends strapping on a pair of winter-weather cleats. They fit right over the soles of your running shoes and give you the traction needed to stay safe and enjoy the winter wonderland outside. Try Yaktrax Pro or Petzl Spiky Plus.

4. The Challenge: Rain

The Hack: A brimmed hat and pair of sports glasses with minimal-to-no tint are musts, Hamilton says. The combination keeps water out of your face and eyes, allowing you to focus on better things. Nike Vision is one brand that offers various running glasses with interchangeable lenses (prescription or non-prescription) that fit any lighting environment.

5. The Challenge: Thunder, Lightning or Hail

The Hack: Make it a treadmill day, Hamilton recommends. After all, according to the National Weather Service, if you can hear thunder, your safest bet is staying indoors. Lightning can easily strike 10 to 15 miles away from the storm. And nothing good comes from being pelted with golf ball-sized hail during your runs. If you’re not a fan of long runs on the treadmill, mix things up with intervals. Try running four to six 30-second sprints, with four minutes and 30 seconds of rest between work bouts. Or, check out this 20-minute treadmill HIIT workout that incorporates strength moves, too. Research published in the Journal of Human Kineticsshows doing so improves body composition as well as both aerobic and anaerobic fitness better than if you were to do 30 to 50 minutes of steady-state cardio.

]]>[caption id="attachment_54315" align="alignnone" width="620"] Photo: Twenty20[/caption]
Rain, sleet, snow, hail, wind. You name it, this time of year, Mother Nature is sending it your way. But there’s no need to throw in the sweaty, icicle-covered towel on your running routine. After all, training through less-than-ideal conditions arms you with the mental and physical fortitude to deal with any race-day craziness, and research published in Psychological Sciencesuggests that exercising outdoors in the winter, even in 25-degree temps, boosts mental health just as well as getting your sweat on in sunny, 80-degree weather.
Check out these five expert-approved running hacks to keep your runs safe and (slightly more) comfortable all winter long. Plus, some will actually boost your fitness results!
RELATED: 6 Tips to Make Running in the Cold Suck Less

5 All-Weather Running Hacks

1. The Challenge: Cold

The Hack: In a word: “layers,” says Rebecca Shultz, Ph.D., a biomechanist with Lumo BodyTech. “Make sure your first layer wicks away sweat so you don’t stay wet during your run, as that can make you even colder. The middle layer should lock warm temperature in. The final layer should be a waterproof layer, like a shell jacket.” She recommends keeping your ears and fingers covered, too. If gloves aren’t enough to keep your fingers from turning yellow (remember, when running, your bigger muscles tend to get dibs on blood flow), try stuffing a heat pack like HotHands Warmers or Little Hotties into your gloves.
RELATED: 5 Running Must-Haves to Brave the Cold

2. The Challenge: Wind

The Hack: Run with the wind for your warm-up to ease into your training session, then once you're warm, switch-back to run against it, recommends Janet Hamilton, C.S.C.S., an exercise physiologist at Running Strong in Atlanta. The added resistance will build strength and prepare your body for the “final kick” you need to PR on race day.

3. The Challenge: Sleet and Snow

The Hack: To keep prevent slips, falls and compromised biomechanics, Shultz recommends strapping on a pair of winter-weather cleats. They fit right over the soles of your running shoes and give you the traction needed to stay safe and enjoy the winter wonderland outside. Try Yaktrax Pro or Petzl Spiky Plus.
RELATED: 50 Running Resources for Speed, Strength and Nutrition
[caption id="attachment_54316" align="alignnone" width="620"] Photo: Twenty20[/caption]

4. The Challenge: Rain

The Hack: A brimmed hat and pair of sports glasses with minimal-to-no tint are musts, Hamilton says. The combination keeps water out of your face and eyes, allowing you to focus on better things. Nike Vision is one brand that offers various running glasses with interchangeable lenses (prescription or non-prescription) that fit any lighting environment.

5. The Challenge: Thunder, Lightning or Hail

The Hack: Make it a treadmill day, Hamilton recommends. After all, according to the National Weather Service, if you can hear thunder, your safest bet is staying indoors. Lightning can easily strike 10 to 15 miles away from the storm. And nothing good comes from being pelted with golf ball-sized hail during your runs. If you’re not a fan of long runs on the treadmill, mix things up with intervals. Try running four to six 30-second sprints, with four minutes and 30 seconds of rest between work bouts. Or, check out this 20-minute treadmill HIIT workout that incorporates strength moves, too. Research published in the Journal of Human Kineticsshows doing so improves body composition as well as both aerobic and anaerobic fitness better than if you were to do 30 to 50 minutes of steady-state cardio.

When temperatures drop and wind chills pick up, the drive to hit the road for a run often comes to a screeching halt. But not for you! You just have to do one thing…step on the treadmill. Even if the thought of logging some miles on a machine makes you want to crawl back into bed, we promise you’ll want to try this boredom-busting workout. The key to keeping you from calling it the dreadmill: A HIIT routine that mixes cardio with strength training (yes, while still on the ‘mill!) — and no interval lasting longer than 30 seconds.

“Regardless if you're training for your first race or looking to increase your speed, this workout can help with both,” says Joe Holder, Nike trainer and instructor at S10 Training in NYC who designed this routine. “Research consistently shows that incorporating sprints or modified intervals leads to high-quality endurance adaptations.” Translation: You’ll get stronger so you can run for longer. Even better: The strength moves are incorporated into the circuit when you’re slightly fatigued, so you’ll be able to maintain good form during double-digit miles.

Convinced to make a run for it? Lace up your sneaks and get ready to sprint off those holiday calories with Holder’s treadmill HIIT workout.

Deadmill SprintHow to: You’ll turn the treadmill off for this segment and instead, self-propel the belt. Use the side handles to stay sturdy, drive off your toes and remain light on your feet. You should be at an RPE (rate of perceived exertion) of about 8 or 9 on a scale of 1 to 10. Can’t push the belt? Do a regular sprint at your max effort.

Side ShuffleHow to: The speed should be 3.0 to 6.0, depending on your skill level. Get into a low athletic stance, feet wide and knees bent. Don’t let your heels click as you take each step and land on the balls of your feet. Face the other side after 30 seconds.

LungesHow to: Speed should be 2.0 to 4.0. Keep in mind the same form rules that apply to regular lunges. Step one foot out in front (the other staggered behind you) and drop down so your knees are bent 90 degrees. Drop your hips straight down, maintaining a neutral pelvis position.

Push-UpsHow to: Use the handles right below the face of the treadmill and straddle the belt or turn the treadmill off. You’ll be doing the push-ups on an incline. Engage your abs and maintain a straight line from shoulders to ankles as you bend your elbows to lower your chest as close to the machine as possible. Keep your elbows in by your sides and not out at a T.

Bent RowsHow to: Sit down on the treadmill, facing away from the main console and belt off. Put your feet out in front of you and grab the handle bars above your head. Engage your back muscles as you pull yourself up so your hips are in a straight diagonal line with knees and ankles. Slowly lower yourself back down and repeat. To make it easier, bend your knees slightly and step your feet closer to your butt.

DipsHow to: Turn around so your back is to the treadmill. Belt should be off. Place your hands behind you and onto the handles below the treadmill console, fingers facing toward your feet. Step your feet out a few inches so you’re in a reverse incline plank position. Bend your elbows and lean forward slightly as you go down. Push back up strong and through your triceps.

Mountain ClimbersHow to: Place your hands on the ground in front of the treadmill and feet on the belt. Speed should be about 2.0 to 4.0. Keep your hips square and engage your abs to stay it in a straight line. Focus on pushing back on the belt and driving knees forward.

Incline WalkHow to: Try not to use handles for this. Aim for an incline of 8.0 and find a fast walk or a speed right below jogging. This should allow you to recover after the sprint.

Plank WalksHow to: Set your speed to 1.0 or 3.0, depending on your skill level. The incline should also be between 1.0 and 4.0. Step off the treadmill and stand at the back of it. Place your hands at the base and get in a high plank position. Don’t let your hips pike up or drop down. (Keep in mind these plank mistakes.) Continue moving your hands forward as the belt moves, maintaining a strong plank position.

]]>[caption id="attachment_54303" align="alignnone" width="620"]Photo: Pond5[/caption]
When temperatures drop and wind chills pick up, the drive to hit the road for a run often comes to a screeching halt. But not for you! You just have to do one thing…step on the treadmill. Even if the thought of logging some miles on a machine makes you want to crawl back into bed, we promise you’ll want to try this boredom-busting workout. The key to keeping you from calling it the dreadmill: A HIIT routine that mixes cardio with strength training (yes, while still on the ‘mill!) — and no interval lasting longer than 30 seconds.
“Regardless if you're training for your first race or looking to increase your speed, this workout can help with both,” says Joe Holder, Nike trainer and instructor at S10 Training in NYC who designed this routine. “Research consistently shows that incorporating sprints or modified intervals leads to high-quality endurance adaptations.” Translation: You’ll get stronger so you can run for longer. Even better: The strength moves are incorporated into the circuit when you’re slightly fatigued, so you’ll be able to maintain good form during double-digit miles.
Convinced to make a run for it? Lace up your sneaks and get ready to sprint off those holiday calories with Holder’s treadmill HIIT workout.
RELATED: Why Runners Need to Strength Train

Your 20-Minute Treadmill HIIT Workout

[caption id="attachment_54304" align="alignnone" width="620"]Photo: Pond5[/caption]
RELATED: 8 Killer Treadmill Classes (Plus Cardio Workouts to Try)Warm-Up: Walk or jog slowly for three to five minutes.
Deadmill Sprint
How to: You’ll turn the treadmill off for this segment and instead, self-propel the belt. Use the side handles to stay sturdy, drive off your toes and remain light on your feet. You should be at an RPE (rate of perceived exertion) of about 8 or 9 on a scale of 1 to 10. Can’t push the belt? Do a regular sprint at your max effort.
Side Shuffle
How to: The speed should be 3.0 to 6.0, depending on your skill level. Get into a low athletic stance, feet wide and knees bent. Don’t let your heels click as you take each step and land on the balls of your feet. Face the other side after 30 seconds.
Lunges
How to: Speed should be 2.0 to 4.0. Keep in mind the same form rules that apply to regular lunges. Step one foot out in front (the other staggered behind you) and drop down so your knees are bent 90 degrees. Drop your hips straight down, maintaining a neutral pelvis position.
RELATED: 5 Power Lunges for Killer GlutesPush-Ups
How to: Use the handles right below the face of the treadmill and straddle the belt or turn the treadmill off. You’ll be doing the push-ups on an incline. Engage your abs and maintain a straight line from shoulders to ankles as you bend your elbows to lower your chest as close to the machine as possible. Keep your elbows in by your sides and not out at a T.
Bent Rows
How to: Sit down on the treadmill, facing away from the main console and belt off. Put your feet out in front of you and grab the handle bars above your head. Engage your back muscles as you pull yourself up so your hips are in a straight diagonal line with knees and ankles. Slowly lower yourself back down and repeat. To make it easier, bend your knees slightly and step your feet closer to your butt.
Dips
How to: Turn around so your back is to the treadmill. Belt should be off. Place your hands behind you and onto the handles below the treadmill console, fingers facing toward your feet. Step your feet out a few inches so you’re in a reverse incline plank position. Bend your elbows and lean forward slightly as you go down. Push back up strong and through your triceps.
Mountain Climbers
How to: Place your hands on the ground in front of the treadmill and feet on the belt. Speed should be about 2.0 to 4.0. Keep your hips square and engage your abs to stay it in a straight line. Focus on pushing back on the belt and driving knees forward.
RELATED: 5 Mountain Climbers for Seriously Sculpted AbsIncline Walk
How to: Try not to use handles for this. Aim for an incline of 8.0 and find a fast walk or a speed right below jogging. This should allow you to recover after the sprint.
Plank Walks
How to: Set your speed to 1.0 or 3.0, depending on your skill level. The incline should also be between 1.0 and 4.0. Step off the treadmill and stand at the back of it. Place your hands at the base and get in a high plank position. Don’t let your hips pike up or drop down. (Keep in mind these plank mistakes.) Continue moving your hands forward as the belt moves, maintaining a strong plank position.
Cool Down: Walk or jog slowly for five minutes.

Let’s get one thing straight: The elliptical has gotten a bad rap over the years. “Too many times this machine is overlooked because people see others plodding along while they catch up on the latest issue of Us Weekly, so they think it doesn’t really do much when you want an intense workout,” says Annette Comerchero, founder of Elliptifit, an elliptical-only group fitness studio in Los Angeles. But it doesn’t have to be that way. “With the right workout program, you can hit your calorie-burning goals, tone your upper and lower body, and blast fat.”

But just like any exercise, good form comes first. It’s OK if you pitch forward slightly, but don’t lean your weight on the bars or let your chest collapse inwards, explains Comerchero. You should have an upright posture, with shoulders rolled down and back. Plus, you want to grip the bars at the right level. “Make sure your elbow isn’t fully extended — there should always be a mild bend,” she says. “If there’s not, lower your hands a little until they’re in a comfortable, relaxed position.”

And when you want to kick things up a notch? Use the handles so you’re also targeting your chest, back, arms and obliques, says Comerchero. “You can incorporate them in so many different ways so things don’t get boring and you’re using different muscles,” she says. Check out the four grips below, then watch Comerchero’s instructional video to get a walk-through of the different styles.

Full Grip: This is the most common grip. Wrap your fingers around the handle and tuck your thumb around the other side, like you’re holding a bottle. This should feel pretty natural.Curved Grip: Pretend you are wearing mittens and cup your hands slightly around the handles, wrapping your fingers (and thumb) around the outsides of each handle. This engages your back muscles more.Open Grip: Place your open palms on the handle and let your fingers point to the sides (not up) — this will challenge your core while also working your chest, biceps, back and triceps.Center Grip: Rest your hands on the stationary bars in the center of the machine’s console.

Ready to give the elliptical a go? Comerchero designed three 30-minute workouts that feature intervals. (Research shows high-intensity interval training (HIIT) helps you burn more calories in less time.) During HIIT intervals, your ramp should be medium and during recovery, it should be low. “If you’re not feeling a drastic change between your interval and the recovery, then you’re probably not going hard enough,” says Comerchero.

30-Minute Elliptical HIIT Workouts

Explosive Cardio Elliptical Workout

Targets: Speed and stabilityHere it’s all about speed, but you’ll also be putting those arm bars to good use. When grasping the bars, try to take the bounce out of your legs. It should feel like your feet are pressing into the pedals and your arms are the main muscle group powering you through, says Comerchero. In other words, if it feels like you’re arms are on fire and your legs are getting a bit more of a break, you’re doing it right. Roll through your feet and start to push your pace for a seven-minute warm up, then HIIT it! Finish off your workout with a two-minute cool down.

Elliptical Resistance Workout

Targets: Building strength and enduranceFor this routine it’s all about making your intervals feel like work. As you increase your ramp resistance, it should progressively start to feel like you’re dragging your feet through mud. Just make sure you can keep a consistent pace — if your stride starts to get choppy, you’ve gone too high. Gently stride on the elliptical for two-mintues to get your muscles warm, then dive right into the workout. Afterwards, cool down for two minutes.

Elliptical Mixed Madness Workout

Targets: Upper body, core, balance and stabilityYou’ll do it all in this workout — push your pace, “run” backwards (to make sure those hamstrings get some attention, too) and isolate the upper body. Proper posture is key here, says Comerchero. “Keep that soft bend in the knees, pedal heel to toe, and keep an upright posture,” she says. “For a quick check-in, take your hands off the bars — it’ll force you to be in the proper upright position because you won’t have anything to lean on.” Warm up on the elliptical for two minutes before you start the intervals, and then take two minutes to cool down after the workout is complete.

]]>[caption id="attachment_47390" align="alignnone" width="620"] Photo by Marla Rutherford[/caption]
Let’s get one thing straight: The elliptical has gotten a bad rap over the years. “Too many times this machine is overlooked because people see others plodding along while they catch up on the latest issue of Us Weekly, so they think it doesn’t really do much when you want an intense workout,” says Annette Comerchero, founder of Elliptifit, an elliptical-only group fitness studio in Los Angeles. But it doesn’t have to be that way. “With the right workout program, you can hit your calorie-burning goals, tone your upper and lower body, and blast fat.”RELATED:3 Fat-Blasting HIIT Workouts to Try Now
But just like any exercise, good form comes first. It’s OK if you pitch forward slightly, but don’t lean your weight on the bars or let your chest collapse inwards, explains Comerchero. You should have an upright posture, with shoulders rolled down and back. Plus, you want to grip the bars at the right level. “Make sure your elbow isn’t fully extended — there should always be a mild bend,” she says. “If there’s not, lower your hands a little until they’re in a comfortable, relaxed position.”
RELATED:The 20 Worst People at the Gym, According to Trainers
And when you want to kick things up a notch? Use the handles so you’re also targeting your chest, back, arms and obliques, says Comerchero. “You can incorporate them in so many different ways so things don’t get boring and you’re using different muscles,” she says. Check out the four grips below, then watch Comerchero’s instructional video to get a walk-through of the different styles.

Full Grip: This is the most common grip. Wrap your fingers around the handle and tuck your thumb around the other side, like you’re holding a bottle. This should feel pretty natural.
Curved Grip: Pretend you are wearing mittens and cup your hands slightly around the handles, wrapping your fingers (and thumb) around the outsides of each handle. This engages your back muscles more.
Open Grip: Place your open palms on the handle and let your fingers point to the sides (not up) — this will challenge your core while also working your chest, biceps, back and triceps.
Center Grip: Rest your hands on the stationary bars in the center of the machine’s console.

Ready to give the elliptical a go? Comerchero designed three 30-minute workouts that feature intervals. (Research shows high-intensity interval training (HIIT) helps you burn more calories in less time.) During HIIT intervals, your ramp should be medium and during recovery, it should be low. “If you’re not feeling a drastic change between your interval and the recovery, then you’re probably not going hard enough,” says Comerchero.

30-Minute Elliptical HIIT Workouts

Explosive Cardio Elliptical Workout

Targets: Speed and stabilityHere it’s all about speed, but you’ll also be putting those arm bars to good use. When grasping the bars, try to take the bounce out of your legs. It should feel like your feet are pressing into the pedals and your arms are the main muscle group powering you through, says Comerchero. In other words, if it feels like you’re arms are on fire and your legs are getting a bit more of a break, you’re doing it right. Roll through your feet and start to push your pace for a seven-minute warm up, then HIIT it! Finish off your workout with a two-minute cool down.
RELATED:6 Killer Cardio Workouts That Don’t Involve Running
[caption id="attachment_47380" align="alignnone" width="620"] Photo by Marla Rutherford[/caption]

Elliptical Resistance Workout

Targets: Building strength and enduranceFor this routine it’s all about making your intervals feel like work. As you increase your ramp resistance, it should progressively start to feel like you’re dragging your feet through mud. Just make sure you can keep a consistent pace — if your stride starts to get choppy, you’ve gone too high. Gently stride on the elliptical for two-mintues to get your muscles warm, then dive right into the workout. Afterwards, cool down for two minutes.
RELATED: 5 BOSU Ball Exercises for Total-Body Strength
[caption id="attachment_47381" align="alignnone" width="620"] Photo by Marla Rutherford[/caption]

Elliptical Mixed Madness Workout

Targets: Upper body, core, balance and stabilityYou’ll do it all in this workout — push your pace, “run” backwards (to make sure those hamstrings get some attention, too) and isolate the upper body. Proper posture is key here, says Comerchero. “Keep that soft bend in the knees, pedal heel to toe, and keep an upright posture,” she says. “For a quick check-in, take your hands off the bars — it’ll force you to be in the proper upright position because you won’t have anything to lean on.” Warm up on the elliptical for two minutes before you start the intervals, and then take two minutes to cool down after the workout is complete.Originally published February 2016. Updated November 2016.

It happens each year: The dishes you've been craving all season long are finally passed 'round the table, and before you know it your plate is piled up to your head with turkey, stuffing, green bean casserole, mashed potatoes — all smothered with a heaping portion of gravy. It's a masterpiece, yes. But it's also a single meal that can total anywhere from 2,500 to 4,500 calories (nearly twice the calories recommended daily). While there's no need to skip your favorite feast in the name of fitness, we recommend taking a peek at this infographic, which puts those cals into perspective. It's not all bad news, though. That Thanksgiving Day Turkey Trot will earn you a delicious slice of Mom's apple pie. But you just might think twice about the gravy: A quarter-cup will cost you 50 burpees! Find out how much you have to work for each Turkey Day dish here.

What It Takes to Burn Off Thanksgiving Dinner

Calorie counts got you down before Thanksgiving has even rolled around? Remember that this is a time to celebrate and give thanks, so don't forget to keep things in perspective. (A little stuffing never hurt anybody!) Just keep your goals within sight, and your workout journal close by. Whether you're down for an hour of dancing, a friendly push-up contest, or some flag football with the fam, there's always a fun way to stay active and in control of your health and wellness.

]]>It happens each year: The dishes you've been craving all season long are finally passed 'round the table, and before you know it your plate is piled up to your head with turkey, stuffing, green bean casserole, mashed potatoes — all smothered with a heaping portion of gravy. It's a masterpiece, yes. But it's also a single meal that can total anywhere from 2,500 to 4,500 calories (nearly twice the calories recommended daily). While there's no need to skip your favorite feast in the name of fitness, we recommend taking a peek at this infographic, which puts those cals into perspective. It's not all bad news, though. That Thanksgiving Day Turkey Trot will earn you a delicious slice of Mom's apple pie. But you just might think twice about the gravy: A quarter-cup will cost you 50 burpees! Find out how much you have to work for each Turkey Day dish here.
RELATED: 9 Tips to Ward Off Winter Weight Gain

What It Takes to Burn Off Thanksgiving Dinner

RELATED:15 Healthy Thanksgiving Side Dishes
Calorie counts got you down before Thanksgiving has even rolled around? Remember that this is a time to celebrate and give thanks, so don't forget to keep things in perspective. (A little stuffing never hurt anybody!) Just keep your goals within sight, and your workout journal close by. Whether you're down for an hour of dancing, a friendly push-up contest, or some flag football with the fam, there's always a fun way to stay active and in control of your health and wellness.
RELATED: 3 Fat-Blasting HIIT Workouts to Try NowWas this infographic a helpful guide or a total downer? Tell us what you think in the comments below! Originally posted on November 2013. Updated on November 2016.

When we drag ourselves out of bed for a workout, there’s one goal we all have in common: Get the most out of it. Unfortunately, research shows we’re not great at judging how hard we’re pushing ourselves during our sweat sessions. In fact, when left to our own devices, scientists discovered that we seriously underestimate just how hard we’re working. (Apparently that puddle of sweat you left behind isn’t always the best indicator!) So instead of continuing the guessing game, we went to the pros to get some surefire ways to determine if your workout is too easy. Follow their tricks so you’ll know when it’s time to step up your game.

3 Signs You Need to Take Your Workout Up a Notch

Sign #1: Your heart rate isn’t that high.

We hate to break it to you, but when you think you’re exhausted and can’t give any more, you might be able to dig deeper. When we rely on perceived effort, or how we feel during workouts, we’re often overestimating how hard we’re working. In one study, when participants were told to work out at a “vigorous” effort, they wound up only getting their heart rate up to about 70 percent of their maximum heart rate. They should have been hitting 77 to 93 percent. (Not sure what levels you should be aiming for? Try this calculator.)

To push yourself harder, Chris and Heidi Powell, certified trainers and the husband-wife duo behind ABC’s Extreme Weight Loss, suggest using a heart rate monitor during cardio workouts. “It’s the most reliable indicator of your intensity and the zone in which you want to train in to achieve your goals,” they say. If you don’t have a monitor, no worries, you can measure it yourself, too. “Find your pulse, count the number of beats you get in six seconds, then add a zero,” says Heidi. So if you get 15 beats in six seconds, that equals an approximate heart rate of 150 BPM.

Sign #2: You’re easily lifting more than 10 reps on the reg.

When incorporating strength training into your routine, your heart rate isn’t necessarily going to be an accurate indicator of workout difficulty. In fact, it may only increase slightly, depending on what type of workout you’re doing, the Powells say. “When it comes to strength training, it’s better to gauge by muscle fatigue and rep range. You may not experience a significant jump in heart rate but you’re still working hard.”

Try doing a reps test (like this one) once a month at the beginning of your workout. If you’re still familiarizing yourself with strength training, a 10-rep max test is a great way to gauge where you stand. That involves seeing how heavy you can lift while safely completing 10 reps with proper form. Whatever your chosen exercise is — bicep curls, squats or overhead presses — go on and do those 10 reps.

“If you can complete them with ease, it’s time to move up in weight,” says Heidi. “Or if you can complete them with only a little struggle during 8 to 10 reps, you can consider moving up in weight to continue challenging your body.” On the flip side, if you can’t finish all 10 with proper form, or it’s a serious struggle, continue working hard with that weight.

Another great test that intermediate and advanced lifters can use is the one-rep max, which analyzes your absolute strength — or how much you’re able to lift just once. Adam Rosante, certified trainer and author of The 30-Second Body, suggests doing a deadlift, squat or bench press with a friend nearby, as going solo could lead to injury if your weight gets too heavy.

Start with a moderate amount of weight (not the heaviest you can handle) for your first lift. “Complete 6 reps, then rest for 3 to 5 minutes. Don’t cut your recovery time short, even if you feel ready to go again,” he says. Add more weight, perform 4 reps, and recover. Continue adding weight and lowering your reps — following a 6, 4, 3, 2, 1, 1, 1 model. “If you finish that last set and feel like you could go again with more weight, then you can go harder," Rosante says. "Rest for 4 to 5 minutes, and then get after it.”

Sign #3: You’re not out of breath during fitness tests.

If you haven’t done a fitness test since sixth grade, you’re not alone. “Adding various tests and challenges to your workouts is a great way to prove that you’re progressing and are ready to take things up a notch,” says Rosante.

But what tests should you do? In The 30-Second Body, Rosante outlines six basic moves for your test: tuck jumps, push-ups, pencil squats, three-point planks (here's a refresher on plank form), standing mountain climbers (check out these other variations, too), and power thrusts. Perform each move for 60 seconds, trying to fit in as many reps as possible. (Again, make sure that form is on point throughout.) Rest 30 seconds between each, and jot down the difference in your number of reps between weeks one and three. If it’s the same (or even if your numbers increased), but you’re not out of breath, then you didn’t exactly push yourself to the limit. Try again and really go for it. Rosante suggests testing about every three weeks. You won’t stagnate and will be able to more accurately measure if it’s time for harder work.

]]>[caption id="attachment_45263" align="alignnone" width="620"]Photo: Pond5[/caption]
When we drag ourselves out of bed for a workout, there’s one goal we all have in common: Get the most out of it. Unfortunately, research shows we’re not great at judging how hard we’re pushing ourselves during our sweat sessions. In fact, when left to our own devices, scientists discovered that we seriously underestimate just how hard we’re working. (Apparently that puddle of sweat you left behind isn’t always the best indicator!) So instead of continuing the guessing game, we went to the pros to get some surefire ways to determine if your workout is too easy. Follow their tricks so you’ll know when it’s time to step up your game.
RELATED:7 Functional Movement Patterns Trainers Want You to Master

3 Signs You Need to Take Your Workout Up a Notch

Sign #1: Your heart rate isn’t that high.

We hate to break it to you, but when you think you’re exhausted and can’t give any more, you might be able to dig deeper. When we rely on perceived effort, or how we feel during workouts, we’re often overestimating how hard we’re working. In one study, when participants were told to work out at a “vigorous” effort, they wound up only getting their heart rate up to about 70 percent of their maximum heart rate. They should have been hitting 77 to 93 percent. (Not sure what levels you should be aiming for? Try this calculator.)
To push yourself harder, Chris and Heidi Powell, certified trainers and the husband-wife duo behind ABC’s Extreme Weight Loss, suggest using a heart rate monitor during cardio workouts. “It’s the most reliable indicator of your intensity and the zone in which you want to train in to achieve your goals,” they say. If you don’t have a monitor, no worries, you can measure it yourself, too. “Find your pulse, count the number of beats you get in six seconds, then add a zero,” says Heidi. So if you get 15 beats in six seconds, that equals an approximate heart rate of 150 BPM.
RELATED:Sports Watches: Do You Really Need One?
[caption id="attachment_45264" align="alignnone" width="620"]Photo: Pond5[/caption]

Sign #2: You’re easily lifting more than 10 reps on the reg.

When incorporating strength training into your routine, your heart rate isn’t necessarily going to be an accurate indicator of workout difficulty. In fact, it may only increase slightly, depending on what type of workout you’re doing, the Powells say. “When it comes to strength training, it’s better to gauge by muscle fatigue and rep range. You may not experience a significant jump in heart rate but you’re still working hard.”
Try doing a reps test (like this one) once a month at the beginning of your workout. If you’re still familiarizing yourself with strength training, a 10-rep max test is a great way to gauge where you stand. That involves seeing how heavy you can lift while safely completing 10 reps with proper form. Whatever your chosen exercise is — bicep curls, squats or overhead presses — go on and do those 10 reps.
“If you can complete them with ease, it’s time to move up in weight,” says Heidi. “Or if you can complete them with only a little struggle during 8 to 10 reps, you can consider moving up in weight to continue challenging your body.” On the flip side, if you can’t finish all 10 with proper form, or it’s a serious struggle, continue working hard with that weight.
RELATED: The 15 Most Underrated Exercises, According to Trainers
Another great test that intermediate and advanced lifters can use is the one-rep max, which analyzes your absolute strength — or how much you’re able to lift just once. Adam Rosante, certified trainer and author of The 30-Second Body, suggests doing a deadlift, squat or bench press with a friend nearby, as going solo could lead to injury if your weight gets too heavy.
Start with a moderate amount of weight (not the heaviest you can handle) for your first lift. “Complete 6 reps, then rest for 3 to 5 minutes. Don’t cut your recovery time short, even if you feel ready to go again,” he says. Add more weight, perform 4 reps, and recover. Continue adding weight and lowering your reps — following a 6, 4, 3, 2, 1, 1, 1 model. “If you finish that last set and feel like you could go again with more weight, then you can go harder," Rosante says. "Rest for 4 to 5 minutes, and then get after it.”
RELATED:Is It Better to Do Cardio or Strength Training First?

Sign #3: You’re not out of breath during fitness tests.

If you haven’t done a fitness test since sixth grade, you’re not alone. “Adding various tests and challenges to your workouts is a great way to prove that you’re progressing and are ready to take things up a notch,” says Rosante.
But what tests should you do? In The 30-Second Body, Rosante outlines six basic moves for your test: tuck jumps, push-ups, pencil squats, three-point planks (here's a refresher on plank form), standing mountain climbers (check out these other variations, too), and power thrusts. Perform each move for 60 seconds, trying to fit in as many reps as possible. (Again, make sure that form is on point throughout.) Rest 30 seconds between each, and jot down the difference in your number of reps between weeks one and three. If it’s the same (or even if your numbers increased), but you’re not out of breath, then you didn’t exactly push yourself to the limit. Try again and really go for it. Rosante suggests testing about every three weeks. You won’t stagnate and will be able to more accurately measure if it’s time for harder work.
Originally posted November 2015. Updated November 2016.

If you think the only race that happens on Thanksgiving Day is seeing who gets a second helping of pumpkin pie first, guess again. Before lifting a fork, watching football, and taking a post-turkey snooze, hundreds of thousands of Americans start their holiday by giving thanks — with a turkey trot.

Because It’s Hot to Trot

These popular running events, traditionally held before the feast on Thanksgiving morning, have grown tremendously in recent years. More than 780,000 people throughout the country finished a Thanksgiving day race in 2014, compared to nearly 678,000 in 2011, according to Running USA. Turkey trots are typically tied to a charitable cause, have a flair for costumed fun, and sometimes give out turkeys and pies to top finishers! Plus, experts say light cardio is one of the best remedies for those inevitable hangovers from Thanksgiving Eve partying. But the turkey trot’s most appetizing draw is obvious. Run a race in the morning and trotters can feel guilt-free about gobbling down later on!

Of course, with an average Thanksgiving Day meal weighing in somewhere between 2,500 and 4,500 calories, you’d have to run a full marathon (and then some) to really burn it all off. There are unfortunately no turkey trot marathons at this time, but runners around the country agree that even a few miles is the best way to kick off the holiday.

The Best Turkey Trots in America

Lucky for you (and your love of pumpkin pie), it’s easy to find a local race of your own! To get you and your flock of friends and family inspired, here are 20 of the most popular turkey trots in the U.S. all taking place on Thursday, November 24, 2016.

Location: Dana Point, CA
You’ll find one of the country’s largest and most scenic turkey trots right in the heart of the OC. Established in 1977, the Dana Point Turkey Trot encourages its 11,000 runners to “run the race before you stuff your face.” Benefitting the Boys & Girls Club of Capistrano Valley, among other charities, the event includes a 5K, 10K and a “Gobble Wobble” one-mile run for kids.

Location: San Jose, CA
The Applied Materials Silicon Valley Turkey Trot has raised $5.9 million since its start for local charities including the Healthier Kids Foundation Santa Clara County, Second Harvest Food Bank and more. Last year, 24,901 people participated — a long way from the 1,900 participants its first year! Elite runners, weekend warriors and kids alike join in the fun cruising through the flat and fast downtown area. There is a 10K for runners and wheelchair athletes, a 5K and multiple kids’ runs. In addition to an epic costume competition, this turkey trot also gives out prizes in categories like “Fittest Firm” and “Quickest Cop/Fastest Firefighter.”

Location: Sacramento, CA
With all proceeds going toward the Sacramento Food Bank and Family Services, the 23rd annual Run to Feed the Hungry will host more than 28,000 runners and walkers at this year’s 10K and 5K. (Last year, this race became the largest T-Day run in the country, with 28,644 runners.) The loop courses start near the Sacramento State campus and run through the cozy tree-lined streets of East Sacramento, with plenty of music and lots of spectators who take a break from the kitchen to come out and cheer.

Location: San Francisco, CA
At the quirky Turkey Trail Trot XI, don’t be surprised to see a giant costumed turkey leading the pack of participants in silly costumes of their own. Benefitting the Lowell High Track & Field team, the cross-country course in Golden Gate Park features a 5-mile trot, 3-mile “Pilgrim Promenade” (aka a walk) and 100-meter kids’ “Gobbler Chase.” The winners of the races will take home prizes of turkeys, Schubert’s Bakery pies and plenty of wine!

[caption id="" align="alignnone" width="620"]Photo: Mile High United Way Turkey Trot[/caption]

Location: Denver, CO
Celebrating its 43rd year, the Mile High United Way Turkey Trot is the top fundraiser for the United Way. More than 20,000 people head to Denver's Washington Park for the 4-mile race or ¼-mile family fun run. Those of drinking age can enjoy the craft beer garden party (featuring local breweries like Great Divide) at the finish line.

Location: Manchester, CT
What began on a rainy day in 1927 with just 12 runners is now one of New England’s most famous road races and the largest race in Connecticut. The Manchester Road Race’s (almost) 5-mile course attracts up to 15,000 runners, including Olympians, locals and at least one Runner’s World editor, as well as nearly 20,000 spectators each year. Last year, it donated more than $100,000 to charities including the Muscular Dystrophy Association.

Location: Atlanta, GA
Overachievers, this one’s for you! The Atlanta Half Marathon will definitely blast more calories, compared to most of the other trots on our list. Did you know Atlanta originally hosted a Thanksgiving Day full marathon from 1981 to 2009? These days, you’ll have to settle for the still-awesome 13.1-mile course. It winds its way past city landmarks like Centennial Olympic Park and Piedmont Park. The Atlanta tradition also includes a 5K, one-miler and 50-meter dash.

Location: New Orleans, LA
The New Orleans Track Club has been hosting the annual New Orleans Athletic Club Turkey Day Race for 109 years. One of the oldest and continuously held non-marathon races in the country, the 5-mile run and half-mile race for kids benefit Spina Bifida of Greater New Orleans. Join more than 2,000 runners in a trek to the finish line at Tad Gormley Stadium in City Park, named after Francis Thomas "Tad" Gormley, the race’s original founder.

Location: Plymouth, MA
We don’t think the Pilgrims started the first Thanksgiving with a running race. But in present-day Plymouth, the place where it all began, they start with two turkey trots! Both collect food donations to support the Greater Plymouth Food Warehouse. There’s the (hilly) five-mile Plymouth Turkey Trot, which takes runners past historic landmarks like Plymouth Rock (where the race starts), Forefathers Monument and the Mayflower II. This year, they also added a three-mile course. And then there's the seventh annual flat and fast Thanksgiving Day Pilgrim 5K course which includes a stretch on Old Sanswich Road, the oldest road in America. Run both and you get — what else? — a giant turkey trophy in honor of your “Second Helping” accomplishment!

Location: Detroit, MI
More than 21,000 Detroiters willlace up for this trot, which kicks off the city's T-Day parade. Now in its 34th year, it offers a 10K run, 5K run/walk, a "Mashed Potato Mile" and a "Dumbstruck Double," which includes both the 10K and 5K distances. This year, they also added another two-race deal to the fun, dubbed the "Cranberry Combo" — it includes tackling the one-miler and 5K.

Location: White Bear Lake, MN
Some runners might have personal racing goals for the 10K, 5K and fun run at the Fast Before the Feast. But there’s another lofty goal for all participants this year — to donate 10,000 pounds of food to the White Bear Area Emergency Food Shelf and Hugo Good Neighbors Food Shelf. Since its start, the race has donated more than 29,000 pounds of food to these local charities. The mostly flat neighborhood courses are really secondary to those donations. Bring ‘em and trotters are guaranteed free Caribou Coffee treats at the finish line and entries into the thousands of dollars’ worth of door prizes.

Location: Charlotte, NC
The 28th annual Charlotte Southpark Turkey Trot is one of the city’s longest-running events and Thanksgiving Day traditions. It’s so popular, the field has to be capped at 11,000 participants for the 8K, 5K, 1-mile and 26.2-yard “Tot Trot.” Finishers of the loop course around South Charlotte go home with a special medal. And whoever wins the costume contest goes home with some awards, too. The event supports charitable partners including the McClintock Partners in Education and the Christ Lutheran Church in Charlotte.

Location: Las Vegas, NV
Eighteen miles off the Las Vegas strip, there’s a turkey trot that runs along Lake Mead and along the Historic Railroad Trailhead. It has not one, not two, but six tunnels on the menu before making its way to the Hoover Dam! The Six Tunnels to Hoover Dam Turkey Trot is now in its ninth year with participants competing in a 12K, 5K and 1-mile stroll. This year, they want runners to take it a step further: Now participants can sign up for the half marathon option.

Location: Buffalo, NY
Created in 1896, the Buffalo Niagara YMCA Turkey Trot is the oldest consecutively run footrace in North America. Not even a record-breaking snowstorm in 2002 kept runners off the streets of Buffalo! This year, expect 14,000 runners (the cap) and walkers to come dressed to impress, ready to take on the 8K course and the fifth annual costume contest. The event supports local YMCA programs.

Location: Cincinnati, OH
Runners brave freezing temps at Paul Brown Stadium, home to the Cincinnati Bengals, for the annual Western & Southern Thanksgiving Day Race and McDonald's Kids Run. This year marks the 107th annual running of the 10K event, making it the oldest road race of any kind in the Midwest, the sixth oldest race in the country and perhaps the only turkey trot around to cross the Ohio River — twice! The race proceeds go toward the Ronald McDonald House, Girls on the Run, the UC Barrett Cancer Center and many other charities.

Location: Miamisburg, OH
It’s been around for 38 years now, but the Ohio River Road Runners Club Turkey Trot introduced a brand new course just last year. Why? To accommodate its growing number of 10,000-plus participants! New this year: a comfy hoodie that comes with your registration fee, a step up from the typical T-shirt. The event is the largest 5-mile race in the eastern half of the U.S., but also hosts a 1-mile non-timed run for the more casual trotter.

Location: Berwick, PA
We’re still not sure what diamonds have to do with Thanksgiving, but the bling sure gets 2,000 runners up and at ‘em! The top seven male and female winners of the challenging 9-mile Run for Diamonds (the fourth oldest road race in America), take home diamond rings and diamond pendants, respectively. And for those who miss out on the prized jewels, there’s always free post-race pizza to look forward to!

Location: Arlington, TX
Texas sports fans will love the seventh annual Arlington Turkey Trot, which gives runners a chance to race past Rangers Ballpark and Cowboys Stadium on the out-and-back 5K loop. There were more than 1,000 timed runners participate in the trot and even more toe the line for the “Puffin’ and Stuffin’” 1-mile fun run. Winners get a free pair of sneakers and race proceeds support The Shoe Bank, a local charity that provides shoes for 25,000 people in need each year.

Location: Dallas, TX
Also benefitting the YMCA, the Dallas Turkey Trot really proves that everything’s bigger in Texas. The 49th annual race expects nearly 40,000 runners for its 8-mile run and 5K run/walk, making it one of the largest multi-event races in the country. (And if you can't make it to Dallas, you can also join in virtually.) This trot attracts elite runners and regular ol’ birds alike. In fact, in 2011, it set a world record for the largest gathering of people dressed as turkeys.

Location: Boise, IA
With races in five locations across the country, the Life Time Turkey Day 5K is all about family and friends kicking off the holiday together in a healthy, happy way. (Besides Boise, the race also happens in Chicago, Miami, Minneapolis and Phoenix.) The Boise course, which is fast and flat, is ideal for runners and walkers alike. Bring canned foods to the start area — they’ll be donated to the pantries of Boise Rescue Mission and City Light Home for Women and Children — and you’ll be entered into a special prize lottery, just for doing good.

Location: Omaha, NE
Weekend warriors will flock to this trail half, but thanks to the 10K and 5K distances, anyone can join in on the action. In fact, even kids can join the fun with the Lil Gobbler Trot — a free race, as long as you bring five cans of food to benefit the Food Bank of Heartland. Of course the 5K loop is easiest, but the half provides some of the best views of Cunningham Lake (and extra room for stuffing).

Location: Knoxville, TN
Held annually by sportswear shop Fleet Feet Knoxville, this race is all about community. Not only was there a friendly contest for runners to design this year’s official logo, local handmade pottery will serve as trophies. Also, all proceeds benefit A Hand Up For Women, a charity that focuses on mentorship, education and development for girls and women.

Location: Naperville, IL
Organized by the local Lions Club, this flat course is great for those looking to nab a PR. Now in it’s 19th year, 7,500 runners are expected to hit the course this Thanksgiving. And because you deserve a delicious breakfast after a solid run, there’s a pancake feast served afterwards — free of charge.

Location: Washington, DC
Raise money and awareness for DC’s homeless population by registering for the 15th annual Trot for Hunger, where race proceeds help thousands of families in the DC area. Things kick off first for the kids’ one-mile Fun Run, then the 5K, all starting from Freedom Plaza. You have the option to run with a chip or without, so use the day to PR or just shake out your legs on a good powerwalk.

Location: Pensacola Beach, FL
With a gorgeous, coastal course, the Trot for Thought is easily the most relaxing and scenic 5K — you run right between the serene shorelines of the Santa Rosa Sound and the Gulf of Mexico. Proceeds from the race benefit brain cancer research by the Preston Robert Tisch Tumor Center at Duke University. Oh, and this race is dog-friendly — just make sure your pooch is up for 3.1 miles beforehand!

Location: Oklahoma City, OK
Run around downtown Oklahoma City for this 5K or one-mile Fun Run. But before you start stepping, be sure to drop off a new, unwrapped gift with the US Marine Corps Toys for Tots Foundation drop. Organizers hope to give 1,000 Christmas toys to needy children in the Oklahoma City area.

Location: Albuquerque, NM
If you’ve ever seen epic photos from the annual hot-air balloon festival, you know Balloon Park, which serves as a border for this Turkey Trek. With a 5K run, a fitness walk and a Fun Run, the whole family can get involved in a race that meets his or her individual fitness level. Even more fun: a costume contest with a male, female and kid winner.

Location: Bay St. Louis, MS
Only in its fifth year, this Trot is all about our furry friends, as every race participant (and spectator!) is asked to bring canned pet food, treat or toy for donation. In addition, all proceeds will benefit the local animal shelter. Let’s face it: Although pets are such an important part of the family, Thanksgiving may be the one day we forget that. This Turkey Trot is the perfect reminder.

Location: Bismarck, ND
Fun, frosty beards and snowy streets aside, this Turkey Trot is an important one as it is held by (and all proceeds go toward) the Cystic Fibrosis Association of North Dakota. With a 10K run, 5K run, 5K walk and a fun walk, there's a race for everyone in the fam. Just make sure you dress for the weather — recent years have been frigid and snowy.

Not within trotting distance of any of the races listed above? Check out the race directories on Active.com or Running in the USA to find a Thanksgiving Day turkey trot near you.

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If you think the only race that happens on Thanksgiving Day is seeing who gets a second helping of pumpkin pie first, guess again. Before lifting a fork, watching football, and taking a post-turkey snooze, hundreds of thousands of Americans start their holiday by giving thanks — with a turkey trot.

Because It’s Hot to Trot

These popular running events, traditionally held before the feast on Thanksgiving morning, have grown tremendously in recent years. More than 780,000 people throughout the country finished a Thanksgiving day race in 2014, compared to nearly 678,000 in 2011, according to Running USA. Turkey trots are typically tied to a charitable cause, have a flair for costumed fun, and sometimes give out turkeys and pies to top finishers! Plus, experts say light cardio is one of the best remedies for those inevitable hangovers from Thanksgiving Eve partying. But the turkey trot’s most appetizing draw is obvious. Run a race in the morning and trotters can feel guilt-free about gobbling down later on!
Of course, with an average Thanksgiving Day meal weighing in somewhere between 2,500 and 4,500 calories, you’d have to run a full marathon (and then some) to really burn it all off. There are unfortunately no turkey trot marathons at this time, but runners around the country agree that even a few miles is the best way to kick off the holiday.

The Best Turkey Trots in America

Lucky for you (and your love of pumpkin pie), it’s easy to find a local race of your own! To get you and your flock of friends and family inspired, here are 20 of the most popular turkey trots in the U.S. all taking place on Thursday, November 24, 2016.
[caption id="" align="alignnone" width="620"]Photo: Dana Point Turkey Trot[/caption]

Location: Dana Point, CA
You’ll find one of the country’s largest and most scenic turkey trots right in the heart of the OC. Established in 1977, the Dana Point Turkey Trot encourages its 11,000 runners to “run the race before you stuff your face.” Benefitting the Boys & Girls Club of Capistrano Valley, among other charities, the event includes a 5K, 10K and a “Gobble Wobble” one-mile run for kids.
[caption id="attachment_21642" align="alignnone" width="620"]Photo: Applied Materials Silicon Valley Turkey Trot[/caption]

Location: San Jose, CA
The Applied Materials Silicon Valley Turkey Trot has raised $5.9 million since its start for local charities including the Healthier Kids Foundation Santa Clara County, Second Harvest Food Bank and more. Last year, 24,901 people participated — a long way from the 1,900 participants its first year! Elite runners, weekend warriors and kids alike join in the fun cruising through the flat and fast downtown area. There is a 10K for runners and wheelchair athletes, a 5K and multiple kids’ runs. In addition to an epic costume competition, this turkey trot also gives out prizes in categories like “Fittest Firm” and “Quickest Cop/Fastest Firefighter.”
RELATED:How Much Exercise It Takes to Burn Off A Thanksgiving Feast
[caption id="" align="alignnone" width="620"]Photo: Run to Feed the Hungry[/caption]

Location: Sacramento, CA
With all proceeds going toward the Sacramento Food Bank and Family Services, the 23rd annual Run to Feed the Hungry will host more than 28,000 runners and walkers at this year’s 10K and 5K. (Last year, this race became the largest T-Day run in the country, with 28,644 runners.) The loop courses start near the Sacramento State campus and run through the cozy tree-lined streets of East Sacramento, with plenty of music and lots of spectators who take a break from the kitchen to come out and cheer.
[caption id="" align="alignnone" width="620"]Photo: Turkey Trail Trot XI[/caption]

Location: San Francisco, CA
At the quirky Turkey Trail Trot XI, don’t be surprised to see a giant costumed turkey leading the pack of participants in silly costumes of their own. Benefitting the Lowell High Track & Field team, the cross-country course in Golden Gate Park features a 5-mile trot, 3-mile “Pilgrim Promenade” (aka a walk) and 100-meter kids’ “Gobbler Chase.” The winners of the races will take home prizes of turkeys, Schubert’s Bakery pies and plenty of wine!
[caption id="" align="alignnone" width="620"]Photo: Mile High United Way Turkey Trot[/caption]

Location: Denver, CO
Celebrating its 43rd year, the Mile High United Way Turkey Trot is the top fundraiser for the United Way. More than 20,000 people head to Denver's Washington Park for the 4-mile race or ¼-mile family fun run. Those of drinking age can enjoy the craft beer garden party (featuring local breweries like Great Divide) at the finish line.
[caption id="" align="alignnone" width="620"]Photo: tfxc[/caption]

Location: Manchester, CT
What began on a rainy day in 1927 with just 12 runners is now one of New England’s most famous road races and the largest race in Connecticut. The Manchester Road Race’s (almost) 5-mile course attracts up to 15,000 runners, including Olympians, locals and at least one Runner’s World editor, as well as nearly 20,000 spectators each year. Last year, it donated more than $100,000 to charities including the Muscular Dystrophy Association.
[caption id="attachment_45484" align="alignnone" width="620"]Photo: Atlanta Track Club[/caption]

Location: Atlanta, GA
Overachievers, this one’s for you! The Atlanta Half Marathon will definitely blast more calories, compared to most of the other trots on our list. Did you know Atlanta originally hosted a Thanksgiving Day full marathon from 1981 to 2009? These days, you’ll have to settle for the still-awesome 13.1-mile course. It winds its way past city landmarks like Centennial Olympic Park and Piedmont Park. The Atlanta tradition also includes a 5K, one-miler and 50-meter dash.
[caption id="" align="alignnone" width="620"]Photo: Run Turkey Trot[/caption]

Location: New Orleans, LA
The New Orleans Track Club has been hosting the annual New Orleans Athletic Club Turkey Day Race for 109 years. One of the oldest and continuously held non-marathon races in the country, the 5-mile run and half-mile race for kids benefit Spina Bifida of Greater New Orleans. Join more than 2,000 runners in a trek to the finish line at Tad Gormley Stadium in City Park, named after Francis Thomas "Tad" Gormley, the race’s original founder.
RELATED:What's Really in Tofurky and Other Vegetarian Turkey?
[caption id="" align="alignnone" width="600"]Photo: DMSE SPORTS[/caption]

Location: Andover, MA
Dessert comes early at the 29th annual Feaster Five Road Race, where runners are rewarded with an apple pie at the finish line! Running legends like Bill Rodgers, Joan Benoit Samuelson and Team Hoyt have all raced toward that pie, and more than 10,000 other participants will take on the 5-mile, 5K and kids’ fun runs (100-600 yards for ages 4-12) this year. Proceeds from the turkey trot benefit local charities including the Merrimack Valley YMCA, Challenge Unlimited at Ironstone Farm and the Bellesini Academy.
[caption id="" align="alignnone" width="620"]Photo: Thanksgiving Day Pilgrim 5K[/caption]

Location: Plymouth, MA
We don’t think the Pilgrims started the first Thanksgiving with a running race. But in present-day Plymouth, the place where it all began, they start with two turkey trots! Both collect food donations to support the Greater Plymouth Food Warehouse. There’s the (hilly) five-mile Plymouth Turkey Trot, which takes runners past historic landmarks like Plymouth Rock (where the race starts), Forefathers Monument and the Mayflower II. This year, they also added a three-mile course. And then there's the seventh annual flat and fast Thanksgiving Day Pilgrim 5K course which includes a stretch on Old Sanswich Road, the oldest road in America. Run both and you get — what else? — a giant turkey trophy in honor of your “Second Helping” accomplishment!
[caption id="" align="alignnone" width="620"]Photo: RunMichigan[/caption]

Location: Detroit, MI
More than 21,000 Detroiters willlace up for this trot, which kicks off the city's T-Day parade. Now in its 34th year, it offers a 10K run, 5K run/walk, a "Mashed Potato Mile" and a "Dumbstruck Double," which includes both the 10K and 5K distances. This year, they also added another two-race deal to the fun, dubbed the "Cranberry Combo" — it includes tackling the one-miler and 5K.
[caption id="" align="alignnone" width="620"]Photo: Run Turkey Trot[/caption]

Location: White Bear Lake, MN
Some runners might have personal racing goals for the 10K, 5K and fun run at the Fast Before the Feast. But there’s another lofty goal for all participants this year — to donate 10,000 pounds of food to the White Bear Area Emergency Food Shelf and Hugo Good Neighbors Food Shelf. Since its start, the race has donated more than 29,000 pounds of food to these local charities. The mostly flat neighborhood courses are really secondary to those donations. Bring ‘em and trotters are guaranteed free Caribou Coffee treats at the finish line and entries into the thousands of dollars’ worth of door prizes.
[caption id="" align="alignnone" width="620"]Photo: Richard / Old NC Runner Blog[/caption]

Location: Charlotte, NC
The 28th annual Charlotte Southpark Turkey Trot is one of the city’s longest-running events and Thanksgiving Day traditions. It’s so popular, the field has to be capped at 11,000 participants for the 8K, 5K, 1-mile and 26.2-yard “Tot Trot.” Finishers of the loop course around South Charlotte go home with a special medal. And whoever wins the costume contest goes home with some awards, too. The event supports charitable partners including the McClintock Partners in Education and the Christ Lutheran Church in Charlotte.
[caption id="" align="alignnone" width="620"]Photo: Six Tunnels to Hoover Dam[/caption]

Location: Las Vegas, NV
Eighteen miles off the Las Vegas strip, there’s a turkey trot that runs along Lake Mead and along the Historic Railroad Trailhead. It has not one, not two, but six tunnels on the menu before making its way to the Hoover Dam! The Six Tunnels to Hoover Dam Turkey Trot is now in its ninth year with participants competing in a 12K, 5K and 1-mile stroll. This year, they want runners to take it a step further: Now participants can sign up for the half marathon option.
[caption id="" align="alignnone" width="620"]Photo: Buffalo Niagra YMCA[/caption]

Location: Buffalo, NY
Created in 1896, the Buffalo Niagara YMCA Turkey Trot is the oldest consecutively run footrace in North America. Not even a record-breaking snowstorm in 2002 kept runners off the streets of Buffalo! This year, expect 14,000 runners (the cap) and walkers to come dressed to impress, ready to take on the 8K course and the fifth annual costume contest. The event supports local YMCA programs.
[caption id="" align="alignnone" width="620"]Photo: Western & Southern Thanksgiving Day Race[/caption]

Location: Cincinnati, OH
Runners brave freezing temps at Paul Brown Stadium, home to the Cincinnati Bengals, for the annual Western & Southern Thanksgiving Day Race and McDonald's Kids Run. This year marks the 107th annual running of the 10K event, making it the oldest road race of any kind in the Midwest, the sixth oldest race in the country and perhaps the only turkey trot around to cross the Ohio River — twice! The race proceeds go toward the Ronald McDonald House, Girls on the Run, the UC Barrett Cancer Center and many other charities.
[caption id="" align="alignnone" width="620"]Photo: Ohio River Road Runners Club[/caption]

Location: Miamisburg, OH
It’s been around for 38 years now, but the Ohio River Road Runners Club Turkey Trot introduced a brand new course just last year. Why? To accommodate its growing number of 10,000-plus participants! New this year: a comfy hoodie that comes with your registration fee, a step up from the typical T-shirt. The event is the largest 5-mile race in the eastern half of the U.S., but also hosts a 1-mile non-timed run for the more casual trotter.
[caption id="" align="alignnone" width="620"]Photo: Best Road Races[/caption]

Location: Berwick, PA
We’re still not sure what diamonds have to do with Thanksgiving, but the bling sure gets 2,000 runners up and at ‘em! The top seven male and female winners of the challenging 9-mile Run for Diamonds (the fourth oldest road race in America), take home diamond rings and diamond pendants, respectively. And for those who miss out on the prized jewels, there’s always free post-race pizza to look forward to!
[caption id="attachment_21609" align="alignnone" width="620"]Photo: arlingtonturkeytrot.org[/caption]

Location: Arlington, TX
Texas sports fans will love the seventh annual Arlington Turkey Trot, which gives runners a chance to race past Rangers Ballpark and Cowboys Stadium on the out-and-back 5K loop. There were more than 1,000 timed runners participate in the trot and even more toe the line for the “Puffin’ and Stuffin’” 1-mile fun run. Winners get a free pair of sneakers and race proceeds support The Shoe Bank, a local charity that provides shoes for 25,000 people in need each year.
[caption id="attachment_21750" align="alignnone" width="620"]Photo: Dallas YMCA[/caption]

Location: Dallas, TX
Also benefitting the YMCA, the Dallas Turkey Trot really proves that everything’s bigger in Texas. The 49th annual race expects nearly 40,000 runners for its 8-mile run and 5K run/walk, making it one of the largest multi-event races in the country. (And if you can't make it to Dallas, you can also join in virtually.) This trot attracts elite runners and regular ol’ birds alike. In fact, in 2011, it set a world record for the largest gathering of people dressed as turkeys.
[caption id="attachment_45277" align="alignnone" width="620"]Photo: Life Time Turkey Trots[/caption]

Location: Boise, IA
With races in five locations across the country, the Life Time Turkey Day 5K is all about family and friends kicking off the holiday together in a healthy, happy way. (Besides Boise, the race also happens in Chicago, Miami, Minneapolis and Phoenix.) The Boise course, which is fast and flat, is ideal for runners and walkers alike. Bring canned foods to the start area — they’ll be donated to the pantries of Boise Rescue Mission and City Light Home for Women and Children — and you’ll be entered into a special prize lottery, just for doing good.
[caption id="attachment_45279" align="alignnone" width="620"]Photo: Feast and Feathers Half-Marathon[/caption]

Location: Omaha, NE
Weekend warriors will flock to this trail half, but thanks to the 10K and 5K distances, anyone can join in on the action. In fact, even kids can join the fun with the Lil Gobbler Trot — a free race, as long as you bring five cans of food to benefit the Food Bank of Heartland. Of course the 5K loop is easiest, but the half provides some of the best views of Cunningham Lake (and extra room for stuffing).
[caption id="attachment_45280" align="alignnone" width="620"]Photo: Eli Johnson Photography / Fleet Feet Sports Knoxville[/caption]

Location: Knoxville, TN
Held annually by sportswear shop Fleet Feet Knoxville, this race is all about community. Not only was there a friendly contest for runners to design this year’s official logo, local handmade pottery will serve as trophies. Also, all proceeds benefit A Hand Up For Women, a charity that focuses on mentorship, education and development for girls and women.
[caption id="attachment_45281" align="alignnone" width="620"]Photo: Naperville Lions[/caption]

Location: Naperville, IL
Organized by the local Lions Club, this flat course is great for those looking to nab a PR. Now in it’s 19th year, 7,500 runners are expected to hit the course this Thanksgiving. And because you deserve a delicious breakfast after a solid run, there’s a pancake feast served afterwards — free of charge.
[caption id="attachment_45278" align="alignnone" width="620"]Photo: Trot for Hunger[/caption]

Location: Washington, DC
Raise money and awareness for DC’s homeless population by registering for the 15th annual Trot for Hunger, where race proceeds help thousands of families in the DC area. Things kick off first for the kids’ one-mile Fun Run, then the 5K, all starting from Freedom Plaza. You have the option to run with a chip or without, so use the day to PR or just shake out your legs on a good powerwalk.
[caption id="attachment_45284" align="alignnone" width="620"]Photo: Pensacola Turkey Trot for Thought[/caption]

Location: Pensacola Beach, FL
With a gorgeous, coastal course, the Trot for Thought is easily the most relaxing and scenic 5K — you run right between the serene shorelines of the Santa Rosa Sound and the Gulf of Mexico. Proceeds from the race benefit brain cancer research by the Preston Robert Tisch Tumor Center at Duke University. Oh, and this race is dog-friendly — just make sure your pooch is up for 3.1 miles beforehand!
[caption id="attachment_45283" align="alignnone" width="620"]Photo: Oklahoma City Turkey Trot[/caption]

Location: Oklahoma City, OK
Run around downtown Oklahoma City for this 5K or one-mile Fun Run. But before you start stepping, be sure to drop off a new, unwrapped gift with the US Marine Corps Toys for Tots Foundation drop. Organizers hope to give 1,000 Christmas toys to needy children in the Oklahoma City area.
[caption id="attachment_45285" align="alignnone" width="620"]Photo: Turkey Trek[/caption]

Location: Albuquerque, NM
If you’ve ever seen epic photos from the annual hot-air balloon festival, you know Balloon Park, which serves as a border for this Turkey Trek. With a 5K run, a fitness walk and a Fun Run, the whole family can get involved in a race that meets his or her individual fitness level. Even more fun: a costume contest with a male, female and kid winner.
[caption id="attachment_45276" align="alignnone" width="620"]Photo: Bay St Louis Turkey Trot[/caption]

Location: Bay St. Louis, MS
Only in its fifth year, this Trot is all about our furry friends, as every race participant (and spectator!) is asked to bring canned pet food, treat or toy for donation. In addition, all proceeds will benefit the local animal shelter. Let’s face it: Although pets are such an important part of the family, Thanksgiving may be the one day we forget that. This Turkey Trot is the perfect reminder.
[caption id="attachment_45282" align="alignnone" width="620"]Photo: CFA North Dakota[/caption]

Location: Bismarck, ND
Fun, frosty beards and snowy streets aside, this Turkey Trot is an important one as it is held by (and all proceeds go toward) the Cystic Fibrosis Association of North Dakota. With a 10K run, 5K run, 5K walk and a fun walk, there's a race for everyone in the fam. Just make sure you dress for the weather — recent years have been frigid and snowy.
Not within trotting distance of any of the races listed above? Check out the race directories on Active.com or Running in the USA to find a Thanksgiving Day turkey trot near you.Originally posted on November 25, 2013. Updated November 2016.

Whether you’ve fallen under the spell of the technicolor fall foliage or just want to add a new challenge to your race calendar, you’ve decided that it’s finally time to sign up for your first trail race. And you’re in good company: More than eight million people enjoy running off the beaten path, according to the Outdoor Foundation. Compared to pounding the pavement (or the dreadmill), trail running is quite literally a breath of fresh air when it comes time to log those miles.

If you’ve clicked register for your first trail race (or you’re considering any of these 15 options), keep these pro tips in mind when you hit the dirt.

Trail Running: More Body, Just As Much Heart

While road running and trail running both involve your two feet, they’re more different than you’d think. “Road racing doesn’t translate well to the trail world,” says Crystal Seaver, trail runner and certified personal trainer. “People think since they’ve run all these miles on the road, they can run the same on the trail. It can be a rude awakening.”

That’s because in trail running, you’re constantly transitioning between running, power hiking and walking, thanks to the elevation and uneven surface. “I call it total-body running. Your body has to constantly react to changes in terrain and it doesn’t allow you to get into a normal stride,” says Seaver. Think shorter strides, dodging roots and rocks, pounding downhills and lateral movements.

If you’re nervous about making the transition to trail races, don’t worry. “Nobody cares about race results,” says Liza Howard, coach with Sharman Ultra and winner of the Leadville 100 in 2015 and 2010 and USATF 100K and 50-mile national trail titles in 2011. The atmosphere is more laid back than you’re typical Type A road race. “There’s a different kind of measurement of success in the trail running world. It’s less about time,” she says.

How to Train for Your First Trail Race

1. Hit the Trails

Seems obvious, right? But if you plan to train for a trail race, you want to experience running off-road beforehand. “Ideally, your training should be on similar terrain to what you’ll be racing,” says Howard. If finding local trails is challenging, try running on the grass or bridle paths of your local park.

2. Slow Down

Howard’s biggest piece of advice for new trail runners? Slow down. There’s a different mentality off-road, and your normal running pace doesn’t directly translate to your pace on the trail. It’s NBD to run slower. And you don’t need to pass every runner you see either. “On technical terrain, you might be running in a single file line and that’s OK,” says Seaver.

3. Find Your Tribe

If you’re new to trail running, you probably have a lot of questions. Howard recommends finding a local trail running group or even an online community. They can be a wealth of knowledge and support and can help you figure out the ins and outs of everything from the best nearby trails to trail running etiquette to the best gear, she says.

4. Think Safety First

Since you likely will be training on trails farther afield, safety can be an issue. It’s best to run with someone. If you can’t find a running buddy, tell someone where you’re headed and when you expect to return home, says Seaver. Howard also recommends learning wilderness first aid. “You need to be more responsible and self-sufficient, especially on more challenging and remote trails,” she says.

5. Gear Up

If you plan to abandon the pavement, you need a good trail running shoe. According to Seaver, look for a shoe with a good tread, which provides grip and extra stability especially on muddy or steep trails, and foot protection. “It’s really easy to hit a rock or root,” she says. “The guard on the front of the shoe will protect you. If you do hit something, you’re not going to break your foot.” FYI: Trail shoes tend to be more stiff and rigid and may feel different from your road shoe.

And don’t forget about water, nutrition and appropriate clothing in case the weather turns. “It’s common to see folks get into situations where they get cold or run out of water,” says Howard. “Set yourself up so those things don’t happen.”

6. Strength Train

While running is the priority (and hill running can double as strength training — score!), don’t neglect strength training. “On the road, you can get away with weaker ankles and stabilizers but they don’t hold up well over time on the trails,” says Seaver. She advocates for strength training as an important complement to trail running, helping build power, stability and overall strength. In particular, focus on weak links such as your ankles, core, hips and glutes.

But what should that workout look like exactly? Nope, she’s not talking about heavy squats. “Take a mini resistance band and do ankle strengthening work, banded squats and bridges,” she says. Whether you fit in one full session a week or 10 minutes while cooking dinner or watching TV, your body will thank you for it. Here’s one you can try now:

The Trail Runner’s Strength Workout

For this workout, you’ll need a resistance band and either a medicine ball, BOSU ball or exercise step (if you don't have one, you can do regular push-up instead of the off-set push-up). Perform each exercise for one minute.

Lateral Band Walks (resistance band around ankles)

Monster Walks (resistance band around ankles)

Lateral Step-Ups

Resisted Squats (resistance band above knees)

Walking Lunges

Single-Leg Bridge (resistance band above knees)

Off-Set Push-Ups (use a medicine ball, BOSU ball or exercise step)

Single-Leg Sit and Stand

Plank

Side Plank (each side)

To strengthen your ankles: Loop the mini band around your foot and secure the other around something sturdy. Then, flex and point your foot. Next, move the loop to the inside of your foot and shift your foot to the left and right, against the resistance of the band. Finally, move the loop to the outside of your foot and shift your foot to the left and right. Complete two sets of 20 for each exercise.

]]>[caption id="attachment_53912" align="alignnone" width="620"]Photo: Twenty20[/caption]
Whether you’ve fallen under the spell of the technicolor fall foliage or just want to add a new challenge to your race calendar, you’ve decided that it’s finally time to sign up for your first trail race. And you’re in good company: More than eight million people enjoy running off the beaten path, according to the Outdoor Foundation. Compared to pounding the pavement (or the dreadmill), trail running is quite literally a breath of fresh air when it comes time to log those miles.
If you’ve clicked register for your first trail race (or you’re considering any of these 15 options), keep these pro tips in mind when you hit the dirt.
RELATED: The 15 Most Epic Trail Races Across the U.S.

Trail Running: More Body, Just As Much Heart

While road running and trail running both involve your two feet, they’re more different than you’d think. “Road racing doesn’t translate well to the trail world,” says Crystal Seaver, trail runner and certified personal trainer. “People think since they’ve run all these miles on the road, they can run the same on the trail. It can be a rude awakening.”
That’s because in trail running, you’re constantly transitioning between running, power hiking and walking, thanks to the elevation and uneven surface. “I call it total-body running. Your body has to constantly react to changes in terrain and it doesn’t allow you to get into a normal stride,” says Seaver. Think shorter strides, dodging roots and rocks, pounding downhills and lateral movements.
If you’re nervous about making the transition to trail races, don’t worry. “Nobody cares about race results,” says Liza Howard, coach with Sharman Ultra and winner of the Leadville 100 in 2015 and 2010 and USATF 100K and 50-mile national trail titles in 2011. The atmosphere is more laid back than you’re typical Type A road race. “There’s a different kind of measurement of success in the trail running world. It’s less about time,” she says.
RELATED: The Beginner’s Guide to Running at High Altitude

How to Train for Your First Trail Race

1. Hit the Trails

Seems obvious, right? But if you plan to train for a trail race, you want to experience running off-road beforehand. “Ideally, your training should be on similar terrain to what you’ll be racing,” says Howard. If finding local trails is challenging, try running on the grass or bridle paths of your local park.

2. Slow Down

Howard’s biggest piece of advice for new trail runners? Slow down. There’s a different mentality off-road, and your normal running pace doesn’t directly translate to your pace on the trail. It’s NBD to run slower. And you don’t need to pass every runner you see either. “On technical terrain, you might be running in a single file line and that’s OK,” says Seaver.

4. Think Safety First

Since you likely will be training on trails farther afield, safety can be an issue. It’s best to run with someone. If you can’t find a running buddy, tell someone where you’re headed and when you expect to return home, says Seaver. Howard also recommends learning wilderness first aid. “You need to be more responsible and self-sufficient, especially on more challenging and remote trails,” she says.

5. Gear Up

If you plan to abandon the pavement, you need a good trail running shoe. According to Seaver, look for a shoe with a good tread, which provides grip and extra stability especially on muddy or steep trails, and foot protection. “It’s really easy to hit a rock or root,” she says. “The guard on the front of the shoe will protect you. If you do hit something, you’re not going to break your foot.” FYI: Trail shoes tend to be more stiff and rigid and may feel different from your road shoe.
And don’t forget about water, nutrition and appropriate clothing in case the weather turns. “It’s common to see folks get into situations where they get cold or run out of water,” says Howard. “Set yourself up so those things don’t happen.”
RELATED: 50 Running Resources for Speed, Strength and Nutrition

6. Strength Train

While running is the priority (and hill running can double as strength training — score!), don’t neglect strength training. “On the road, you can get away with weaker ankles and stabilizers but they don’t hold up well over time on the trails,” says Seaver. She advocates for strength training as an important complement to trail running, helping build power, stability and overall strength. In particular, focus on weak links such as your ankles, core, hips and glutes.
But what should that workout look like exactly? Nope, she’s not talking about heavy squats. “Take a mini resistance band and do ankle strengthening work, banded squats and bridges,” she says. Whether you fit in one full session a week or 10 minutes while cooking dinner or watching TV, your body will thank you for it. Here’s one you can try now:

The Trail Runner’s Strength Workout

For this workout, you’ll need a resistance band and either a medicine ball, BOSU ball or exercise step (if you don't have one, you can do regular push-up instead of the off-set push-up). Perform each exercise for one minute.

Lateral Band Walks (resistance band around ankles)

Monster Walks (resistance band around ankles)

Lateral Step-Ups

Resisted Squats (resistance band above knees)

Walking Lunges

Single-Leg Bridge (resistance band above knees)

Off-Set Push-Ups (use a medicine ball, BOSU ball or exercise step)

Single-Leg Sit and Stand

Plank

Side Plank (each side)

To strengthen your ankles: Loop the mini band around your foot and secure the other around something sturdy. Then, flex and point your foot. Next, move the loop to the inside of your foot and shift your foot to the left and right, against the resistance of the band. Finally, move the loop to the outside of your foot and shift your foot to the left and right. Complete two sets of 20 for each exercise.

Every marathon comes with its own set of challenges, whether it’s a hilly course, lots of turns, unrelenting wind or hot weather. Sometimes it’s the sheer distance itself that can trip people up — even on the flattest of routes. If you’ve ever come across a time mid-race or mid-long run when you feel like you just need to walk, know that you’re not alone. No matter how well you train, your legs will eventually feel tired and your brain might get a little bored. (Even pro marathoners say they reach this point!)

Persevering through the hard hills and long stretches, though, will make you feel even more proud in the end. And the key to staying motivated and making it to the finish is a positive mindset. To help you keep a clear head, we gathered advice from men and women who have successfully steered the 26.2-mile course. From elite runners to amateur marathoners, here are their best tips for keeping going when the going gets tough.

9 Marathoner Tips for Making It Through a Tough Race

1. Stay in the moment.

“I had a sports psychologist named Craig Manning tell me, ‘anxiety lives in the future and regret in the past, but none of those emotions exist in the present.’ When things get tough, I try to get myself into the present and break the race up into manageable chunks. In the Olympics at 16 miles, I wasn't sure I was going to make it. I didn't feel great, and it was hot and humid. However, I knew I could make it two more miles to my next GLUKOS bottle, so I worked on that. Throughout the rest of the race, I thought in small steps. Nerves hit when I am worried about what might or might not happen. When I'm in the present, focusing only on the relevant, I don't worry about the pain or fear the future.”
— Jared Ward, sixth place finisher in the 2016 Olympic Marathon

2. Think of it as character development.

“When the crux of a marathon rears its face, I use it as a moment to define myself. Because whether we are using running to be faster or healthier or to strengthen our resolve, when the going gets tough, it’s our chance to define ourselves. So I like to put a little pressure on myself in the race. I tell myself that the outcome is greater than simply a PR or a podium finish. Depending on the choices I make in a race — to give up or dig down — I am creating a habit when things get stressful or hectic in everyday life. Running is a safe place to express being graceful, bold, strong, courageous, tough and resilient. Once you are challenged in life, you can more habitually react with those traits.”
— Deena Kastor, American record holder in the marathon; won the bronze in the 2004 Olympic Marathon

3. Practice positive self-talk.

“Think confident thoughts and repeat mantras to yourself, like ‘I am fast, this feels good’ or ‘I am strong, I’m running great.’ Don't use mantras with negative words like ‘fight the pain.’ Also, try and catch people in front of you. Pick one person and focus solely on reeling them in, nothing else. As you pass them, surge and put your eyes on the next person and repeat. Imagine tying a fishing line to their back and reeling them in.”
— Jeff Gaudette, owner and head coach of RunnersConnect in Boston

4. Dedicate your miles to family.

“The thing I think most about when a marathon get tough is my family, mostly my kids. I think about how they love and support me in this and that I'm not just doing it for myself, but for all of them. When the hills get difficult and the temperature gets warmer, I know I can’t give up. I push even harder, so that I can see them all at the finish line sooner.”
— Ashley Degen, 38-time marathoner based in Kansas City, KS

5. Remember why you’re running.

“When I go to the dark side in a marathon, I reconnect with my purpose and why I originally set out to run the 26.2-mile race. We are all running for a reason, whether it's to challenge ourselves, beat the competition, honor a loved one or inspire others. The purpose behind the marathon endeavor is often full of emotional charge, and I recall it when it gets hard. It fuels me to stay focused and use the power of will. It reminds me that it's not OK to take the easy way out. It drives me into my zone where I feel most alive. Purpose is powerful.”
— Michael Meliniotis, a regional class runner and coach at Mile High Run Club in NYC

6. Let go of the stress.

“There is inevitably pain, of course, and what makes it worse is fear — the fear of not being able to go forward, the fear of embarrassment when you show up a day late to the line, or just the fear of really damaging yourself. The truth is most of the issues can be corrected by a slight change in form, or simply slowing down so you can run with your best form. Hitting ‘the wall’ is mostly in our head. If you can focus your mind on what's positive about that moment, and think of a strategy instead of a tragedy, you can work your way into the next wind. Oh, also, remember you're out there for the fun of it!”
— Danny Fisher, two-time marathoner based in NYC

7. Acknowledge that you put in the work.

“I tell myself, ‘this pain and these miles are temporary, and if you keep going and truly do your best that feeling will be with you forever...just as the feeling of being so pissed off at yourself will be with you forever if you stop!’ I think about all those early mornings I got up to run while everyone was asleep, the party nights when I drank water so I could get up for a long run, and the family time I missed during training. That keeps me motivated to do my very best. It all comes down to one race and one day — leave it all out on the course!”
— Liz Krull, 12-time marathoner based in Overland Park, KS

8. Realize you’re lapping people on the couch.

“The first thing I always tell people is that almost everyone I know goes through this lull at least one time during their race. So never think it's because you haven't trained hard enough or you're not in shape. It's a normal, and in my opinion, positive feeling, which when overcome, is a real accomplishment. When this does happen to me, I think to myself, ‘I can do anything for the amount of time I have left.’ I also think about how 99 percent of the population is lying in bed and not doing what I'm doing, which is something to be proud of. Lastly, I think, ‘I can always slow down my pace a little and get back in the groove.’”
— Stevie Kremer, elite long-distance trail runner based in Crested Butte, CO

9. Focus on form and stay strong.

“My mantra is typically, 'form, form, form.’ When a runner gets tired, their form breaks down and gets less efficient. By saying and focusing on form, I remind myself to run more efficiently and to get back on track. Even for only a few seconds, I am running better — sometimes this is enough to get you through a rough patch or tough hill on the course. It also will distract you from how bad you might be feeling. I sometimes get mad at how I might be feeling or how my body is starting to fail me. Giving yourself some tough love does help you keep moving. It is important to stay positive. Focus on the all the work you did and not what you might have missed.”
— John Honerkamp, senior manager at the New York Road Runners and coordinator of the TCS New York City Marathon online training program

10. Recall what you overcame in training.

“When I’m training, I feel like I’m often actually in more pain than the race, because in training, you don’t have the crowd and everyone around you. So I try to remind myself when I’m running a race of what I fought through already in training, and that it’s prepared me for whatever I’m going to face in the race. And that it’s actually going to be easier, because I have the crowd pushing me and all the adrenaline. One quote I like to tell myself is, ‘In the joy of going all-out, I forgot my pain.’ That’s from Roger Bannister…enjoy challenging yourself and going for it and you kind of forget about the pain as soon as it’s over.”
— Sara Hall, pro track athlete, three-time marathoner, co-founder of the Hall Steps Foundation

]]>[caption id="attachment_53810" align="alignnone" width="620"]Photo: Twenty20[/caption]
Every marathon comes with its own set of challenges, whether it’s a hilly course, lots of turns, unrelenting wind or hot weather. Sometimes it’s the sheer distance itself that can trip people up — even on the flattest of routes. If you’ve ever come across a time mid-race or mid-long run when you feel like you just need to walk, know that you’re not alone. No matter how well you train, your legs will eventually feel tired and your brain might get a little bored. (Even pro marathoners say they reach this point!)
Persevering through the hard hills and long stretches, though, will make you feel even more proud in the end. And the key to staying motivated and making it to the finish is a positive mindset. To help you keep a clear head, we gathered advice from men and women who have successfully steered the 26.2-mile course. From elite runners to amateur marathoners, here are their best tips for keeping going when the going gets tough.
RELATED: The 30 Best Marathons in the Entire World

9 Marathoner Tips for Making It Through a Tough Race

1. Stay in the moment.

“I had a sports psychologist named Craig Manning tell me, ‘anxiety lives in the future and regret in the past, but none of those emotions exist in the present.’ When things get tough, I try to get myself into the present and break the race up into manageable chunks. In the Olympics at 16 miles, I wasn't sure I was going to make it. I didn't feel great, and it was hot and humid. However, I knew I could make it two more miles to my next GLUKOS bottle, so I worked on that. Throughout the rest of the race, I thought in small steps. Nerves hit when I am worried about what might or might not happen. When I'm in the present, focusing only on the relevant, I don't worry about the pain or fear the future.”
— Jared Ward, sixth place finisher in the 2016 Olympic Marathon

2. Think of it as character development.

“When the crux of a marathon rears its face, I use it as a moment to define myself. Because whether we are using running to be faster or healthier or to strengthen our resolve, when the going gets tough, it’s our chance to define ourselves. So I like to put a little pressure on myself in the race. I tell myself that the outcome is greater than simply a PR or a podium finish. Depending on the choices I make in a race — to give up or dig down — I am creating a habit when things get stressful or hectic in everyday life. Running is a safe place to express being graceful, bold, strong, courageous, tough and resilient. Once you are challenged in life, you can more habitually react with those traits.”
— Deena Kastor, American record holder in the marathon; won the bronze in the 2004 Olympic Marathon
RELATED: 7 Questions to Ask Yourself Before Running a Marathon

3. Practice positive self-talk.

“Think confident thoughts and repeat mantras to yourself, like ‘I am fast, this feels good’ or ‘I am strong, I’m running great.’ Don't use mantras with negative words like ‘fight the pain.’ Also, try and catch people in front of you. Pick one person and focus solely on reeling them in, nothing else. As you pass them, surge and put your eyes on the next person and repeat. Imagine tying a fishing line to their back and reeling them in.”
— Jeff Gaudette, owner and head coach of RunnersConnect in Boston

4. Dedicate your miles to family.

“The thing I think most about when a marathon get tough is my family, mostly my kids. I think about how they love and support me in this and that I'm not just doing it for myself, but for all of them. When the hills get difficult and the temperature gets warmer, I know I can’t give up. I push even harder, so that I can see them all at the finish line sooner.”
— Ashley Degen, 38-time marathoner based in Kansas City, KS
RELATED: 5 Running Tweaks That Took an Hour Off My Marathon Time

5. Remember why you’re running.

“When I go to the dark side in a marathon, I reconnect with my purpose and why I originally set out to run the 26.2-mile race. We are all running for a reason, whether it's to challenge ourselves, beat the competition, honor a loved one or inspire others. The purpose behind the marathon endeavor is often full of emotional charge, and I recall it when it gets hard. It fuels me to stay focused and use the power of will. It reminds me that it's not OK to take the easy way out. It drives me into my zone where I feel most alive. Purpose is powerful.”
— Michael Meliniotis, a regional class runner and coach at Mile High Run Club in NYC
[caption id="attachment_53849" align="alignnone" width="620"]Photo: Twenty20[/caption]

6. Let go of the stress.

“There is inevitably pain, of course, and what makes it worse is fear — the fear of not being able to go forward, the fear of embarrassment when you show up a day late to the line, or just the fear of really damaging yourself. The truth is most of the issues can be corrected by a slight change in form, or simply slowing down so you can run with your best form. Hitting ‘the wall’ is mostly in our head. If you can focus your mind on what's positive about that moment, and think of a strategy instead of a tragedy, you can work your way into the next wind. Oh, also, remember you're out there for the fun of it!”
— Danny Fisher, two-time marathoner based in NYC
RELATED: You Ran a Marathon, Now What? Getting Past the Post-Race Blues

7. Acknowledge that you put in the work.

“I tell myself, ‘this pain and these miles are temporary, and if you keep going and truly do your best that feeling will be with you forever...just as the feeling of being so pissed off at yourself will be with you forever if you stop!’ I think about all those early mornings I got up to run while everyone was asleep, the party nights when I drank water so I could get up for a long run, and the family time I missed during training. That keeps me motivated to do my very best. It all comes down to one race and one day — leave it all out on the course!”
— Liz Krull, 12-time marathoner based in Overland Park, KS

8. Realize you’re lapping people on the couch.

“The first thing I always tell people is that almost everyone I know goes through this lull at least one time during their race. So never think it's because you haven't trained hard enough or you're not in shape. It's a normal, and in my opinion, positive feeling, which when overcome, is a real accomplishment. When this does happen to me, I think to myself, ‘I can do anything for the amount of time I have left.’ I also think about how 99 percent of the population is lying in bed and not doing what I'm doing, which is something to be proud of. Lastly, I think, ‘I can always slow down my pace a little and get back in the groove.’”
— Stevie Kremer, elite long-distance trail runner based in Crested Butte, CO
RELATED: 12 Secrets from the Pros to Achieve a Personal Best

9. Focus on form and stay strong.

“My mantra is typically, 'form, form, form.’ When a runner gets tired, their form breaks down and gets less efficient. By saying and focusing on form, I remind myself to run more efficiently and to get back on track. Even for only a few seconds, I am running better — sometimes this is enough to get you through a rough patch or tough hill on the course. It also will distract you from how bad you might be feeling. I sometimes get mad at how I might be feeling or how my body is starting to fail me. Giving yourself some tough love does help you keep moving. It is important to stay positive. Focus on the all the work you did and not what you might have missed.”
— John Honerkamp, senior manager at the New York Road Runners and coordinator of the TCS New York City Marathon online training program
[caption id="attachment_53806" align="alignnone" width="620"]Photo: Twenty20[/caption]

10. Recall what you overcame in training.

“When I’m training, I feel like I’m often actually in more pain than the race, because in training, you don’t have the crowd and everyone around you. So I try to remind myself when I’m running a race of what I fought through already in training, and that it’s prepared me for whatever I’m going to face in the race. And that it’s actually going to be easier, because I have the crowd pushing me and all the adrenaline. One quote I like to tell myself is, ‘In the joy of going all-out, I forgot my pain.’ That’s from Roger Bannister…enjoy challenging yourself and going for it and you kind of forget about the pain as soon as it’s over.”
— Sara Hall, pro track athlete, three-time marathoner, co-founder of the Hall Steps Foundation

Basic bodyweight workouts are all well and good — until boredom sets in. But that doesn’t mean you need to scoop up every piece of gym equipment that’s ever been sold on late-night TV. You can mix up your session with the addition of a single, multi-faceted tool, like the BOSU ball. According to Sara Lewis, celeb trainer and founder of XO Fitness in Los Angeles, “the BOSU ball is so effective because of how it combines an unstable surface with a flat one, which makes it an incredibly versatile option.”

That translates to “hundreds of multi-purpose exercises at your disposal — from arm work, to ab and side body work, to leg moves and everything in between,” says Lewis, who’s trained A-listers such as Ryan Gosling and Sofia Vergara. We’re not just talking one workout style, either. “You can focus on very specific stability work one day, and then decide to commit full-force to your cardio the next.” Or, you can get the best of both worlds with a double-duty circuit workout, like the one below, designed by Lewis exclusively for Daily Burn — with maximum burn in mind.

5 BOSU Ball Exercises to Try Now

For these BOSU ball exercises, you’ll start with a core activation move before firing up the obliques and stabilizer muscles. Next, you’ll work the inner and outer thigh muscles and end with a burst of cardio, Lewis says. Complete the entire circuit, then switch sides the second time around. Repeat for a total of four rounds, so you’re hitting each side twice. Five moves, one total-body circuit, let’s ball!

1. Up/DownsHow to: Start in high plank with hands on the squishy side of the BOSU ball, fingers facing slightly outward, shoulders over wrists and feet flexed, legs strong (a). Inhale as you drop to your forearms, one arm at a time, palms facing up (b). Exhale as you plant your palms back on the BOSU and into high plank (c). Repeat for 10 reps, keeping spine long and core engaged.

2. Waist EliminatorHow to: Return to high plank position, hands on the BOSU ball (a). Maintaining a strong core, draw your right knee to right elbow, then return foot to the floor (b). Repeat for 10 reps, then tack on 10 pulses, knee to elbow (avoid putting foot back down between pulses) (d). Step back to plank and drop to knees into child’s pose for a quick 15-second recovery stretch.

3. Giant ClamHow to: Starting with the BOSU ball to your left, come to your knees and place your left forearm in the center of the BOSU (a). Rise up into a side plank variation, with your bottom (left) leg straight out to the side and your top (right) leg behind you, bent at 45-degrees for support. Raise your right arm to the sky and keep hips lifted (b). Inhale to prepare, then exhale as you bring your right hand and left foot together, keeping your leg straight. The emphasis should be on the straight leg lifting higher than the arm lowers (c). Return to start and repeat 10 times.

4. Side Kick KneelingHow to: Return to knees, this time with the left knee in the center of the BOSU and right leg extended, foot resting on the floor and arms at your sides (a). Facing front, lean left to plant your left hand to the left of the BOSU. Be sure to position the left shoulder over the wrist and left hip over the knee. (b). Next, extend your right arm to the sky while simultaneously raising your right leg up to hip-level (c). Lift your leg a few inches above hip-level, then lower back to hip-level (d). Repeat for 20 reps. End in downward dog for a quick 15-second stretch.

5. Side-to-Side SquatsHow to: From a standing position, place the right foot on the center of the BOSU (a). Lower hips into a deep squat position (b). Step both feet together onto the BOSU ball, staying low in your squat (c). Next, step your right foot off the BOSU, lowering deeper into your squat. Repeat the moving squats for 20 reps on the same side (we’ll hit the other side in round two!) (d). End with 10 squat jumps on the BOSU for an extra cardio-strength blast.

]]>[caption id="attachment_53787" align="alignnone" width="620"] Photo: Twenty20[/caption]
Basic bodyweight workouts are all well and good — until boredom sets in. But that doesn’t mean you need to scoop up every piece of gym equipment that’s ever been sold on late-night TV. You can mix up your session with the addition of a single, multi-faceted tool, like the BOSU ball. According to Sara Lewis, celeb trainer and founder of XO Fitness in Los Angeles, “the BOSU ball is so effective because of how it combines an unstable surface with a flat one, which makes it an incredibly versatile option.”
That translates to “hundreds of multi-purpose exercises at your disposal — from arm work, to ab and side body work, to leg moves and everything in between,” says Lewis, who’s trained A-listers such as Ryan Gosling and Sofia Vergara. We’re not just talking one workout style, either. “You can focus on very specific stability work one day, and then decide to commit full-force to your cardio the next.” Or, you can get the best of both worlds with a double-duty circuit workout, like the one below, designed by Lewis exclusively for Daily Burn — with maximum burn in mind.
RELATED: 6 Killer Cardio Workouts That Don’t Involve Running

5 BOSU Ball Exercises to Try Now

For these BOSU ball exercises, you’ll start with a core activation move before firing up the obliques and stabilizer muscles. Next, you’ll work the inner and outer thigh muscles and end with a burst of cardio, Lewis says. Complete the entire circuit, then switch sides the second time around. Repeat for a total of four rounds, so you’re hitting each side twice. Five moves, one total-body circuit, let’s ball!
1. Up/Downs
How to: Start in high plank with hands on the squishy side of the BOSU ball, fingers facing slightly outward, shoulders over wrists and feet flexed, legs strong (a). Inhale as you drop to your forearms, one arm at a time, palms facing up (b). Exhale as you plant your palms back on the BOSU and into high plank (c). Repeat for 10 reps, keeping spine long and core engaged.
RELATED: 3 Common Plank Mistakes (And How to Fix Them)2. Waist Eliminator
How to: Return to high plank position, hands on the BOSU ball (a). Maintaining a strong core, draw your right knee to right elbow, then return foot to the floor (b). Repeat for 10 reps, then tack on 10 pulses, knee to elbow (avoid putting foot back down between pulses) (d). Step back to plank and drop to knees into child’s pose for a quick 15-second recovery stretch.
3. Giant Clam
How to: Starting with the BOSU ball to your left, come to your knees and place your left forearm in the center of the BOSU (a). Rise up into a side plank variation, with your bottom (left) leg straight out to the side and your top (right) leg behind you, bent at 45-degrees for support. Raise your right arm to the sky and keep hips lifted (b). Inhale to prepare, then exhale as you bring your right hand and left foot together, keeping your leg straight. The emphasis should be on the straight leg lifting higher than the arm lowers (c). Return to start and repeat 10 times.
RELATED: 5 Better Ways to Sculpt a Stronger Butt4. Side Kick Kneeling
How to: Return to knees, this time with the left knee in the center of the BOSU and right leg extended, foot resting on the floor and arms at your sides (a). Facing front, lean left to plant your left hand to the left of the BOSU. Be sure to position the left shoulder over the wrist and left hip over the knee. (b). Next, extend your right arm to the sky while simultaneously raising your right leg up to hip-level (c). Lift your leg a few inches above hip-level, then lower back to hip-level (d). Repeat for 20 reps. End in downward dog for a quick 15-second stretch.
5. Side-to-Side Squats
How to: From a standing position, place the right foot on the center of the BOSU (a). Lower hips into a deep squat position (b). Step both feet together onto the BOSU ball, staying low in your squat (c). Next, step your right foot off the BOSU, lowering deeper into your squat. Repeat the moving squats for 20 reps on the same side (we’ll hit the other side in round two!) (d). End with 10 squat jumps on the BOSU for an extra cardio-strength blast.

It’s finally upon us: The day that determines who will be President of the United States for the next four years. Seriously stressed? It’s not just you. But while most election night parties will have you snacking and imbibing your jitters away (drinking games included), why not work out those nerves instead? This 30-minute HIIT workout will channel your election fever into presidential-themed burpees, planks, squats and crunches.

As the polls close on Tuesday night and results quickly filter in, tune into your news source of choice and put 30 minutes on the clock. Your task: Bang out the following moves every time you hear the following phrases (after casting your vote, of course!). Trust us, you’ll be sweating it out in front of your TV anyway, so you might as well move!

HIIT It: The Election Night Workout

Every time a talking head utters one of the following phrases, perform 10 reps of the corresponding exercise. (Exceptions are the plank and chair pose, which you’ll hold for 30 seconds or more.) Keep at it for 30 minutes. We know you’ve got the stamina!

“The Presidential Race”

Mountain ClimbersThere’s no better way to close out an exhaustive election year than with the ultimate test of endurance: mountain climbers. This uphill climb to Capitol Hill will torch calories, build stability and strengthen weaknesses in the shoulders and core.

“Electoral College”

Chair PoseEvery presidential candidate needs at least 270 electors’ votes in order to be elected. These electors vote on behalf of their people and party’s choice. Channel their loyalty with the chair pose.

“President of the United States”

]]>[caption id="attachment_53769" align="alignnone" width="620"]Photo: Twenty20[/caption]
It’s finally upon us: The day that determines who will be President of the United States for the next four years. Seriously stressed? It’s not just you. But while most election night parties will have you snacking and imbibing your jitters away (drinking games included), why not work out those nerves instead? This 30-minute HIIT workout will channel your election fever into presidential-themed burpees, planks, squats and crunches.
As the polls close on Tuesday night and results quickly filter in, tune into your news source of choice and put 30 minutes on the clock. Your task: Bang out the following moves every time you hear the following phrases (after casting your vote, of course!). Trust us, you’ll be sweating it out in front of your TV anyway, so you might as well move!
RELATED: 275 Exercises to Shake Up Your Workout Routine

HIIT It: The Election Night Workout

Every time a talking head utters one of the following phrases, perform 10 reps of the corresponding exercise. (Exceptions are the plank and chair pose, which you’ll hold for 30 seconds or more.) Keep at it for 30 minutes. We know you’ve got the stamina!
[caption id="attachment_53692" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn 365[/caption]

“The Presidential Race”

Mountain Climbers
There’s no better way to close out an exhaustive election year than with the ultimate test of endurance: mountain climbers. This uphill climb to Capitol Hill will torch calories, build stability and strengthen weaknesses in the shoulders and core.
[caption id="attachment_53694" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn 365[/caption]

“Swing State”

Split Stance Side Plank with Hip Raise
Are you strong on both sides? These split planks flip flop support on the left and the right, so level them up or risk losing ground.
[caption id="attachment_53696" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn 365[/caption]

“Popular Vote”

Plank
Are we in a holding pattern? Elect to plank it out for 30 seconds. Don’t let your support waver. Every second — and every vote — counts!
[caption id="attachment_53697" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn 365[/caption]

“Crunch the Numbers”

Side Crunch
While they count, we crunch it out! Alternate from left to right to help neutralize the situation.
[caption id="attachment_53698" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn 365[/caption]

“Chance of Losing”

Bear Crawls
The grizzly truth will get you — and so will this move. This slow-and-steady exercise will teach you what it takes to keep your head down and get back to work!
[caption id="attachment_53700" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn 365[/caption]

“Landslide”

Skaters
The winner takes all with this swift lateral leap. If your candidate has a real leg up, make this exercise your happy dance. Let’s hope they skate on by like a champ!
[caption id="attachment_53702" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn 365[/caption]

By now you know if you want to build a lean, fit body, you can’t stick to the treadmill or elliptical alone. It takes some heavy lifting to get that strong and chiseled physique. In fact, even if you want to be a better runner, you still need to incorporate strength training into your routine. But when you’re strapped for time, and need to squeeze cardio and weights into a single sweat session, which should you tackle first? Strength training, according to the recent research and fitness pros. Here’s why.

Why Weights Shouldn’t Wait

In one study published in The Journal of Strength and Conditioning Research, researchers pinned three workout tactics against each other: Strength training alone, running then strength, and cycling followed by strength. They found that exercisers did fewer weight lifting reps if they had just ran or cycled. Yet, doing strength training with no cardio beforehand resulted in more reps.

Another recent study found similar results. After research subjects performed different bouts of treadmill running, the number of reps they performed during resistance training decreased, as did muscle power. Their heart rate and rate of perceived exertion also increased during the strength training sessions that followed aerobic exercise, especially after a HIIT running workout.

“In my experience, I’ve found that most exercisers feel ‘stronger’ when they engage in resistance training first,” says Robert Confessore, PhD, clinical exercise physiologist at Summit Medical Fitness Center in Kalispell, MT. Many scientific studies also demonstrate that aerobic training can negatively affect strength development when performed prior to lifting (whereas research is lacking on the reverse effect), he says. This is due to physiological changes in the muscles that help you move. When you use those fibers to fatigue before you do resistance exercises, your form and drive will likely suffer.

And that can have a noticeable impact. According to Lacey Stone, an LA-based celebrity trainer, if you want the muscle-building benefits of strength training, it’s best to start with those exercises. “It’s vital that you lift before your cardio workouts, because you will have the most power and the most strength to lift heavier loads, which in turn will make you stronger,” she says.

When Cardio Matters Most

In terms of fighting off fat, both resistance exercises and anaerobic workouts are crucial. “When you gain muscle, it raises your metabolic rate, which helps you burn fat faster,” Stone explains. And according to research, doing both strength and cardio decreases body fat significantly more than each method alone. So you can probably stick to the same formula mentioned above, but keep in mind this caveat: That same study showed that while fat mass and waist circumference decrease when you do a combo of the two techniques or just aerobic activity, lifting alone doesn’t make you drop pounds.

So if you want to slim down, you need to kick up your cardio — even if that means skipping some weights when you’re short on time. “Remember: Strength training changes your shape and cardio changes your size,” says Stone.

If it’s better cardio capacity you’re after, Stone says there are mixed reviews on what to tackle first. It’s still smart to strength train even if you want to be a better runner or biker. In fact, one study found that resistance exercises improved endurance athletes’ performance, muscle power and economy. You may just need longer and more frequent cardio moves (some of those being stand-alone aerobic sessions), with cross-training days sprinkled throughout your weekly schedule.

Finding Your Formula for Success

Of course every individual has different ideas for what they want to get out of their gym time, so tailor yours to your goals. “To the recreational exerciser, I recommend experimenting with the order of the two types of training within the same workout, then gauge which works best for you,” says Confessore. If you’re still unsure of what to do, Confessore suggests scheduling these two types of workouts on different days — that way, you don’t have to worry about one affecting the other.

The bottom line… Do what works for your body, but if you need a place to start: Tackle strength, then cardio.

]]>[caption id="attachment_53729" align="alignnone" width="620"]Photo: Twenty20[/caption]
By now you know if you want to build a lean, fit body, you can’t stick to the treadmill or elliptical alone. It takes some heavy lifting to get that strong and chiseled physique. In fact, even if you want to be a better runner, you still need to incorporate strength training into your routine. But when you’re strapped for time, and need to squeeze cardio and weights into a single sweat session, which should you tackle first? Strength training, according to the recent research and fitness pros. Here’s why.
RELATED: The 7 Best Strength Training Exercises You're Not Doing

Why Weights Shouldn’t Wait

In one study published in The Journal of Strength and Conditioning Research, researchers pinned three workout tactics against each other: Strength training alone, running then strength, and cycling followed by strength. They found that exercisers did fewer weight lifting reps if they had just ran or cycled. Yet, doing strength training with no cardio beforehand resulted in more reps.
Another recent study found similar results. After research subjects performed different bouts of treadmill running, the number of reps they performed during resistance training decreased, as did muscle power. Their heart rate and rate of perceived exertion also increased during the strength training sessions that followed aerobic exercise, especially after a HIIT running workout.
“In my experience, I’ve found that most exercisers feel ‘stronger’ when they engage in resistance training first,” says Robert Confessore, PhD, clinical exercise physiologist at Summit Medical Fitness Center in Kalispell, MT. Many scientific studies also demonstrate that aerobic training can negatively affect strength development when performed prior to lifting (whereas research is lacking on the reverse effect), he says. This is due to physiological changes in the muscles that help you move. When you use those fibers to fatigue before you do resistance exercises, your form and drive will likely suffer.
And that can have a noticeable impact. According to Lacey Stone, an LA-based celebrity trainer, if you want the muscle-building benefits of strength training, it’s best to start with those exercises. “It’s vital that you lift before your cardio workouts, because you will have the most power and the most strength to lift heavier loads, which in turn will make you stronger,” she says.
RELATED: Test Your Strength: How Fit Are You Really?
[caption id="attachment_40527" align="alignnone" width="620"]Photo: Pond5[/caption]

When Cardio Matters Most

In terms of fighting off fat, both resistance exercises and anaerobic workouts are crucial. “When you gain muscle, it raises your metabolic rate, which helps you burn fat faster,” Stone explains. And according to research, doing both strength and cardio decreases body fat significantly more than each method alone. So you can probably stick to the same formula mentioned above, but keep in mind this caveat: That same study showed that while fat mass and waist circumference decrease when you do a combo of the two techniques or just aerobic activity, lifting alone doesn’t make you drop pounds.
So if you want to slim down, you need to kick up your cardio — even if that means skipping some weights when you’re short on time. “Remember: Strength training changes your shape and cardio changes your size,” says Stone.
If it’s better cardio capacity you’re after, Stone says there are mixed reviews on what to tackle first. It’s still smart to strength train even if you want to be a better runner or biker. In fact, one study found that resistance exercises improved endurance athletes’ performance, muscle power and economy. You may just need longer and more frequent cardio moves (some of those being stand-alone aerobic sessions), with cross-training days sprinkled throughout your weekly schedule.
RELATED: 6 Core Exercises to Make You a Stronger, Faster Runner

Finding Your Formula for Success

Of course every individual has different ideas for what they want to get out of their gym time, so tailor yours to your goals. “To the recreational exerciser, I recommend experimenting with the order of the two types of training within the same workout, then gauge which works best for you,” says Confessore. If you’re still unsure of what to do, Confessore suggests scheduling these two types of workouts on different days — that way, you don’t have to worry about one affecting the other.
The bottom line… Do what works for your body, but if you need a place to start: Tackle strength, then cardio.
Originally published June 2015. Updated October 2016.

When you think of yoga and HIIT, two separate workouts probably come to mind. But combining them into one — now that’s pretty genius. You get the best of both top-notch fitness worlds: Intense, sweat-inducing intervals maximize your calorie and fat burn, while yoga poses provide active recovery plus the zen effect that comes with tuning into your breath. A stronger body and calmer mind in one workout? Sign us up!

One studio that’s been blending physical intensity and mindfulness for years now: CorePower Yoga, which now has 160 locations across the U.S. They’ve mastered the mind-body routine — and we’ve asked them to bring it right to your living room.

Amy Opielowski, CorePower’s program manager, created this exclusive routine that takes you through fast-paced bodyweight moves to rev your heart rate, followed by a yoga pose to bring you back to your breath. In other words, every time you push your body to the max, you get rewarded with a peaceful position that lets your muscles (and mind) recover. Say Namaste to your favorite new fusion workout.

Your Do-Anywhere Yoga HIIT Workout

Perform each high-intensity interval for 30 seconds, aiming for a perceived exertion rate of seven (on a scale of zero to 10). Then, hold each yoga pose for one minute, bringing your exertion rate down to at least five. Pay attention to how your body is feeling throughout the entire workout, and move to the beat of your breath. When you’ve completed the circuit, rest for one minute, then repeat once or twice.

Combo 1: Standing Knee Driver / Dancer's Pose

Standing Knee Driver (30 seconds)
Mimic how you’d take off for a sprint with this move that increases your heart rate, challenges your core stability and tones your lower half.How to: Start standing. Step the right foot back so your toe taps the ground and draw the right arm forward, elbow bent (a). Hinge at the hips and drive the right knee forward, as you switch your arms (b). Move your right knee back again, tapping your foot on the ground behind you (c). Continue to drive your right knee back and forth and your arms front and back for 30 seconds.

Dancer's Pose (1 minute)
Take at least 10 slow breaths during this position, which will lengthen your quads, biceps and triceps, as well as stretch your hip flexors, shoulders and chest.How to: Start standing. Bend your right knee and lift your foot behind you (a). Reach back with your right hand to grab the inner arch of your right foot. Keep your left hand on your hip or lift it straight overhead for more of a challenge (b). Draw your inner thighs together and push into your hand with your foot. Hinge at the hips, roll your right shoulder open and kick your foot upward as high as you can (c). Hold for 10 breaths.

Combo 2: Star Jump / Horse with Oblique Twist

Star Jump (30 seconds)
Talk about elevating heart rate! This will get your blood flowing while working your core and lower body. To modify, do regular jumping jacks.How to: Stand with feet hip-width apart, palms touching at the center of your chest (a). Bend your knees and push your hips back and down (b). Keep your chest lifted as you slightly hinge forward at the hips and explode up, creating an X with your arms and legs (c). Land softly back on your feet (d). Repeat for 30 seconds.

Combo 4: Low Lunge Switch Jumps / Sphinx to Forearm Plank

Low Lunge Switch Jumps (30 seconds)
Like mountain climbers but with a better hip opener and more intensity, this works your entire body and improves your endurance. Keep your shoulders over your wrists for the entire exercise.How to: Place your hands shoulder-width apart on the mat. Step your right foot back so you’re in a low lunge, both hands still on the mat (a). Press off your front left heel, pike your hips up and jump to switch your feet. (You should be in a low lunge on the opposite side.) (b) Continue alternating jumps for 30 seconds.

Sphinx to Forearm Plank (1 minute)
You’ll feel a nice stretch in your abs and back, as you build muscle around your midsection.How to: Start lying on your stomach. Push up so your resting on your forearms, elbows in line with shoulders (a). Slowly lift your ribs, belly, hips, thighs and knees off the mat — stay in one straight line — to move into forearm plank (b). Hold for three to five breaths, then lower back to sphinx (c). Repeat for one minute.

]]>[caption id="attachment_53642" align="alignnone" width="620"]Photo courtesy of CorePower Yoga[/caption]
When you think of yoga and HIIT, two separate workouts probably come to mind. But combining them into one — now that’s pretty genius. You get the best of both top-notch fitness worlds: Intense, sweat-inducing intervals maximize your calorie and fat burn, while yoga poses provide active recovery plus the zen effect that comes with tuning into your breath. A stronger body and calmer mind in one workout? Sign us up!
One studio that’s been blending physical intensity and mindfulness for years now: CorePower Yoga, which now has 160 locations across the U.S. They’ve mastered the mind-body routine — and we’ve asked them to bring it right to your living room.
Amy Opielowski, CorePower’s program manager, created this exclusive routine that takes you through fast-paced bodyweight moves to rev your heart rate, followed by a yoga pose to bring you back to your breath. In other words, every time you push your body to the max, you get rewarded with a peaceful position that lets your muscles (and mind) recover. Say Namaste to your favorite new fusion workout.
RELATED: Here’s How Much HIIT You Need to Reap Benefits

Your Do-Anywhere Yoga HIIT Workout

Perform each high-intensity interval for 30 seconds, aiming for a perceived exertion rate of seven (on a scale of zero to 10). Then, hold each yoga pose for one minute, bringing your exertion rate down to at least five. Pay attention to how your body is feeling throughout the entire workout, and move to the beat of your breath. When you’ve completed the circuit, rest for one minute, then repeat once or twice.
[caption id="attachment_53640" align="alignnone" width="620"]Photo courtesy of CorePower Yoga[/caption]
RELATED: 5 Surprising Health Benefits of YogaWarm-Up (2 minutes)
Slowly move through cat/cow, forward fold and downward-facing dog poses. Switch positions on each inhale and exhale.
[caption id="attachment_53648" align="alignnone" width="620"]Photo courtesy of CorePower Yoga[/caption]

Combo 1: Standing Knee Driver / Dancer's Pose

Standing Knee Driver (30 seconds)
Mimic how you’d take off for a sprint with this move that increases your heart rate, challenges your core stability and tones your lower half.
How to: Start standing. Step the right foot back so your toe taps the ground and draw the right arm forward, elbow bent (a). Hinge at the hips and drive the right knee forward, as you switch your arms (b). Move your right knee back again, tapping your foot on the ground behind you (c). Continue to drive your right knee back and forth and your arms front and back for 30 seconds.
Dancer's Pose (1 minute)
Take at least 10 slow breaths during this position, which will lengthen your quads, biceps and triceps, as well as stretch your hip flexors, shoulders and chest.
How to: Start standing. Bend your right knee and lift your foot behind you (a). Reach back with your right hand to grab the inner arch of your right foot. Keep your left hand on your hip or lift it straight overhead for more of a challenge (b). Draw your inner thighs together and push into your hand with your foot. Hinge at the hips, roll your right shoulder open and kick your foot upward as high as you can (c). Hold for 10 breaths.
Repeat both moves on the left leg.
RELATED: Are You Doing These Yoga Poses All Wrong?
[caption id="attachment_53635" align="alignnone" width="620"]Photo courtesy of CorePower Yoga[/caption]

Combo 4: Low Lunge Switch Jumps / Sphinx to Forearm Plank

Low Lunge Switch Jumps (30 seconds)
Like mountain climbers but with a better hip opener and more intensity, this works your entire body and improves your endurance. Keep your shoulders over your wrists for the entire exercise.
How to: Place your hands shoulder-width apart on the mat. Step your right foot back so you’re in a low lunge, both hands still on the mat (a). Press off your front left heel, pike your hips up and jump to switch your feet. (You should be in a low lunge on the opposite side.) (b) Continue alternating jumps for 30 seconds.
Sphinx to Forearm Plank (1 minute)
You’ll feel a nice stretch in your abs and back, as you build muscle around your midsection.
How to: Start lying on your stomach. Push up so your resting on your forearms, elbows in line with shoulders (a). Slowly lift your ribs, belly, hips, thighs and knees off the mat — stay in one straight line — to move into forearm plank (b). Hold for three to five breaths, then lower back to sphinx (c). Repeat for one minute.
[caption id="attachment_53638" align="alignnone" width="620"]Photo courtesy of CorePower Yoga[/caption]

Combo 5: Forearm Plank Jacks / Low Boat

Forearm Plank Jacks (30 seconds)
Get your heart pumping with this dynamic move that tests your stability and tightens your abs.
How to: Get in a forearm plank position, elbows underneath your shoulders and feet hip-width apart. Maintain a straight line from shoulders to hips to heels (a). Jump your feet out wide, then back to hip distance apart (b). Repeat for 30 seconds.
Low Boat (1 minute)
This targets your core, as well as your hip flexors — key spots every athlete needs to strengthen.
How to: Sit on your mat and bend your knees. Bring your hands behind your knees, lift your chest and draw your shoulder blades together (a). Lift one foot, then the other until your shins are parallel to the floor (b). Extend your legs straight so they’re about six inches off the floor and extend your arms forward (c). Hold for one minute, taking at least 10 deep breaths.
RELATED: 3 Common Plank Mistakes (And How to Fix Them)Cool Down (2 minutes)
Perform static stretches to really loosen up. Breathe deeply through a runner’s lunge, seated forward fold and supine twist. Then end your practice with a one minute Savasana.

It’s those words from the iconic Frank Sinatra song, “New York, New York,” that play as runners begin their 26.2-mile adventure to the finish line of the New York City Marathon. And by the time runners reach that final mile marker in Central Park, they really will feel that way (hopefully).

The New York City Marathon is on Sunday, November 6 this year, with a course that’s every bit as challenging as it is breathtaking. Today, the race is the largest marathon in the world, boasting more than 50,000 runners, weaving through all five boroughs of the Big Apple, bolstered by one million spectators. (Fun fact: In 1970, just 127 participants entered to run the inaugural four laps of Central Park.)

Despite its difficulty, it is possible to PR in New York — with the right course strategy. And amidst the intense race day crowds, it’s also possible to just find the right place to spectate, if you’re enjoying the race from the wings. Lucky for you, our insiders’ guide will help you nail marathon day, no matter which side of the barricades you’re on.

NYC Marathon Course Preview: Before It Begins

Runners: Your race strategy starts before you even get to the start line, says Bart Yasso, Chief Running Officer of Runner’s World. “It’s all about staying warm. Some people are out there in the runner’s village for up to three hours.” Plus, you’ll stand on the bridge in your corral for another 25 minutes or so (hello, wind). Those old, ratty sweats your significant other wants you to get rid of? Wear ‘em to the start and ditch them once you get moving. (Don’t worry — clothes left at the start of the race are donated to charity.)

Spectators: While your runners are shivering in the Start Village in Staten Island, it’s time for you to map out your day. Figure out which subways you’ll need to take, buy your MetroCard, and devise a plan. You won’t be able to see your people until they’re back in Brooklyn.

After the Start Gun

Runners: “The start of the New York City Marathon is epic,” says John Honerkamp, a coach with the New York Road Runners, who’s run the course four times. The beginning is incredibly congested, but that’s actually a good thing, he says. “It will keep you from going out too fast, and you’ll get a lot of that time back later on in the race.”

Most people also don’t realize the four percent incline of the Verazzano Bridge at the start, says Yasso. But what they also don’t realize is that the second mile has an equally sharp downhill. Take these first two miles easy, and then wait until mile 3 to start worrying about your pace.

Spectators: Luckily, mile 3 is also where spectators can start to look out for runners, in the Bay Ridge neighborhood of Brooklyn. Once you see your runner here, you’ll want to get on the subway to get to First Avenue in Manhattan to see your runner around mile 18 or 19.

Brooklyn, We Go Hard

Runners: You’ll spend eleven miles in Brooklyn — from mile 2 through 13. At the start, the course diverges into three slightly different paths, dependent on your corral placement at the start. (Don’t worry — they’re all 26.2 miles!) By mile 8, they’ll combine and stay that way for the rest of the race. “Unless you’re up front, the routes bottleneck a bit,” says Yasso, “but it’s not worth trying to weave to make up some extra time.”

As you run, you’ll hit a new neighborhood every few blocks, says Honerkamp. Why take the subway when you can see this much on foot? The route takes you through family-friendly Park Slope, picturesque Clinton Hill, edgy Williamsburg and more in the city’s largest borough.

As you run, look out for Brooklyn institutions like the Barclays Center and the Brooklyn Academy of Music. As you pass Bishop Loughlin Memorial High School in Fort Greene, listen carefully: They usually play the Rocky theme song.

Take some solace as you run through Queens — not only is your trip through this borough short, but it’s also relatively flat after the short bridge at mile 13. You’ll cherish this brief stretch before tackling the infamous Queensboro Bridge.

Both Yasso and Honerkamp agree that there’s a certain kind of peace and quiet on the bridge, as no spectators are allowed. “It’s just you and your fellow runners,” explains Honerkamp. “You can hear the breath and the footsteps of everyone before the storm of First Avenue.” Pro tip: if you need a bathroom break, the bank of Port-a-Potties under the Manhattan side of the Queensboro usually has the shortest lines.

Spectators: If you couldn’t get to Bay Ridge to spectate, 4th Avenue, Lafayette Avenue and Bedford Avenue all offer good vantage points for miles 4 through 13. And while your runner is making that lonely sojourn over the bridge, now’s your chance to get to First or Fifth Ave.

Manhattan State of Mind

Runners: Once you hit First Avenue, the energy is electric, says Honerkamp. “It seems like all one million-plus spectators are all there.” But this is where you need to tell yourself to slow down, he says. It’s difficult to combat the cheer-induced surge of energy, but it’s important to pace yourself.

First Avenue takes you from miles 16 to 19, so you might start to slow here. “When you get tired, it’s time to start focusing on your form,” according to Honerkamp. “Focusing on your form will keep you distracted from how tired you’re feeling.”

For mile 20, you’ll dip into the Bronx. For such a short trip, you’ll cross two bridges — one on either side. Continue to focus on your form to power through.

But before you know it, you’ll be back in Manhattan on Fifth Avenue. Enjoy the bands in the Bronx before you enter Harlem. “It’s a grind until mile 23,” says Honerkamp. “People don’t always realize this is a hill and your pace might slow 10-20 seconds per mile. But whatever you do — don’t look at the street signs, or you’ll just be counting down the streets.” It’s difficult here, but Yasso recommends feeding off the crowds.

Spectators: At miles 18 and 19, fans are sure to get a good spot thanks to thinner crowds above 96th Street. Plus, you’ll be supporting the runners when they really need it. After First Avenue, get over to Fifth Avenue to see your loved ones at one of the toughest points of the course.

The Home Stretch

Runners: Once you get to mile 23, you’ll be in Central Park. If you’ve run a smart race, you can pick up the pace here, according to Honerkamp. “Lots of people are slowing down, so you can just weave in and out of them. But be careful — people are delirious and going in and out all over the place here.” Think of crossing the finish line in a few miles, and how amazing that will feel. Be sure to take in the band set up in Columbus Circle just before you re-enter the park.

Spectators: Central Park South hugs the park for mile 25, and here’s a great stretch for spectators, too, to get one last chance to see runners without having to deal with the finish line madness. Looking for a good spot to meet your runner afterwards? A bar or restaurant on the Upper West Side is generally a good bet.

Runners: Those last .2 miles in the park are uphill, but the adrenaline will carry you through. “I think it’s hard,” says Honerkamp, “but other emotions come into play, and you won’t feel it as much.”

“My favorite part of the experience is being there and just hearing all these people speaking different languages, coming together to do the same thing,” says Yasso. “It’s as close to an Olympic experience as you’ll ever feel.”

]]>[caption id="attachment_53680" align="alignnone" width="620"]Photo courtesy of NYRR[/caption]
If I can make it there, I’ll make it anywhere.
It’s those words from the iconic Frank Sinatra song, “New York, New York,” that play as runners begin their 26.2-mile adventure to the finish line of the New York City Marathon. And by the time runners reach that final mile marker in Central Park, they really will feel that way (hopefully).
The New York City Marathon is on Sunday, November 6 this year, with a course that’s every bit as challenging as it is breathtaking. Today, the race is the largest marathon in the world, boasting more than 50,000 runners, weaving through all five boroughs of the Big Apple, bolstered by one million spectators. (Fun fact: In 1970, just 127 participants entered to run the inaugural four laps of Central Park.)
RELATED:The 15 Best Fall Marathons in the U.S.
Despite its difficulty, it is possible to PR in New York — with the right course strategy. And amidst the intense race day crowds, it’s also possible to just find the right place to spectate, if you’re enjoying the race from the wings. Lucky for you, our insiders’ guide will help you nail marathon day, no matter which side of the barricades you’re on.

NYC Marathon Course Preview: Before It Begins

Runners: Your race strategy starts before you even get to the start line, says Bart Yasso, Chief Running Officer of Runner’s World. “It’s all about staying warm. Some people are out there in the runner’s village for up to three hours.” Plus, you’ll stand on the bridge in your corral for another 25 minutes or so (hello, wind). Those old, ratty sweats your significant other wants you to get rid of? Wear ‘em to the start and ditch them once you get moving. (Don’t worry — clothes left at the start of the race are donated to charity.)
Spectators: While your runners are shivering in the Start Village in Staten Island, it’s time for you to map out your day. Figure out which subways you’ll need to take, buy your MetroCard, and devise a plan. You won’t be able to see your people until they’re back in Brooklyn.

After the Start Gun

Runners: “The start of the New York City Marathon is epic,” says John Honerkamp, a coach with the New York Road Runners, who’s run the course four times. The beginning is incredibly congested, but that’s actually a good thing, he says. “It will keep you from going out too fast, and you’ll get a lot of that time back later on in the race.”
Most people also don’t realize the four percent incline of the Verazzano Bridge at the start, says Yasso. But what they also don’t realize is that the second mile has an equally sharp downhill. Take these first two miles easy, and then wait until mile 3 to start worrying about your pace.
RELATED:5 Running Tweaks That Took an Hour Off My Marathon TimeSpectators: Luckily, mile 3 is also where spectators can start to look out for runners, in the Bay Ridge neighborhood of Brooklyn. Once you see your runner here, you’ll want to get on the subway to get to First Avenue in Manhattan to see your runner around mile 18 or 19.

Brooklyn, We Go Hard

Runners: You’ll spend eleven miles in Brooklyn — from mile 2 through 13. At the start, the course diverges into three slightly different paths, dependent on your corral placement at the start. (Don’t worry — they’re all 26.2 miles!) By mile 8, they’ll combine and stay that way for the rest of the race. “Unless you’re up front, the routes bottleneck a bit,” says Yasso, “but it’s not worth trying to weave to make up some extra time.”
RELATED:5 Running Resources for Speed, Strength and Nutrition
As you run, you’ll hit a new neighborhood every few blocks, says Honerkamp. Why take the subway when you can see this much on foot? The route takes you through family-friendly Park Slope, picturesque Clinton Hill, edgy Williamsburg and more in the city’s largest borough.
As you run, look out for Brooklyn institutions like the Barclays Center and the Brooklyn Academy of Music. As you pass Bishop Loughlin Memorial High School in Fort Greene, listen carefully: They usually play the Rocky theme song.
Take some solace as you run through Queens — not only is your trip through this borough short, but it’s also relatively flat after the short bridge at mile 13. You’ll cherish this brief stretch before tackling the infamous Queensboro Bridge.
[caption id="attachment_44570" align="alignnone" width="620"]Photo courtesy of NYRR[/caption]
Both Yasso and Honerkamp agree that there’s a certain kind of peace and quiet on the bridge, as no spectators are allowed. “It’s just you and your fellow runners,” explains Honerkamp. “You can hear the breath and the footsteps of everyone before the storm of First Avenue.” Pro tip: if you need a bathroom break, the bank of Port-a-Potties under the Manhattan side of the Queensboro usually has the shortest lines.
RELATED:50 Running Resources for Speed, Strength and NutritionSpectators: If you couldn’t get to Bay Ridge to spectate, 4th Avenue, Lafayette Avenue and Bedford Avenue all offer good vantage points for miles 4 through 13. And while your runner is making that lonely sojourn over the bridge, now’s your chance to get to First or Fifth Ave.

Manhattan State of Mind

Runners: Once you hit First Avenue, the energy is electric, says Honerkamp. “It seems like all one million-plus spectators are all there.” But this is where you need to tell yourself to slow down, he says. It’s difficult to combat the cheer-induced surge of energy, but it’s important to pace yourself.
First Avenue takes you from miles 16 to 19, so you might start to slow here. “When you get tired, it’s time to start focusing on your form,” according to Honerkamp. “Focusing on your form will keep you distracted from how tired you’re feeling.”
For mile 20, you’ll dip into the Bronx. For such a short trip, you’ll cross two bridges — one on either side. Continue to focus on your form to power through.
But before you know it, you’ll be back in Manhattan on Fifth Avenue. Enjoy the bands in the Bronx before you enter Harlem. “It’s a grind until mile 23,” says Honerkamp. “People don’t always realize this is a hill and your pace might slow 10-20 seconds per mile. But whatever you do — don’t look at the street signs, or you’ll just be counting down the streets.” It’s difficult here, but Yasso recommends feeding off the crowds.
RELATED:Should You Press Pause On Your Running Music?Spectators: At miles 18 and 19, fans are sure to get a good spot thanks to thinner crowds above 96th Street. Plus, you’ll be supporting the runners when they really need it. After First Avenue, get over to Fifth Avenue to see your loved ones at one of the toughest points of the course.
[caption id="attachment_44571" align="alignnone" width="620"]Photo courtesy of NYRR[/caption]

The Home Stretch

Runners: Once you get to mile 23, you’ll be in Central Park. If you’ve run a smart race, you can pick up the pace here, according to Honerkamp. “Lots of people are slowing down, so you can just weave in and out of them. But be careful — people are delirious and going in and out all over the place here.” Think of crossing the finish line in a few miles, and how amazing that will feel. Be sure to take in the band set up in Columbus Circle just before you re-enter the park.
RELATED:10 Lessons Learned Running 100 MarathonsSpectators: Central Park South hugs the park for mile 25, and here’s a great stretch for spectators, too, to get one last chance to see runners without having to deal with the finish line madness. Looking for a good spot to meet your runner afterwards? A bar or restaurant on the Upper West Side is generally a good bet.
Runners: Those last .2 miles in the park are uphill, but the adrenaline will carry you through. “I think it’s hard,” says Honerkamp, “but other emotions come into play, and you won’t feel it as much.”
“My favorite part of the experience is being there and just hearing all these people speaking different languages, coming together to do the same thing,” says Yasso. “It’s as close to an Olympic experience as you’ll ever feel.”
Originally published October 2015. Updated October 2016.

Think back to the good old days when getting a solid cardio workout didn’t involve stepping on a machine. If high school sports were your thing, you probably got your heart pumping with some serious pre-practice warm-up drills and outdoor play. And you know what…we miss those days!

To cure our nostalgia, we turned to Zack Daley, head coach at NYC's Tone House, which specializes in athletic-based group training. On “the turf” (aka in the studio), they use sports conditioning drills to rev up your heart rate and build strength. (Believe us, they definitely know how to get people sweating!) If you never played sports, no fear: You’ll still love the change of pace (literally) that these moves provide.

Time to channel your inner athlete! Do these five exercises to score one calorie-scorching cardio workout — all of which you can do right at home.

5 Sports-Inspired Moves for Killer Cardio

Perform each of these exercises in a row, taking a 10- to 30-second break in between (longer or shorter, depending on your skill level). Repeat the entire sequence three to four times through for a winning cardio workout that takes 20 minutes max.

1. Forward Bounds

Coach says: Focus on form for this plyo move and keep your chest and head up the entire time. Try to continuously jump forward and backward without resting in between. But if you’re just getting back into the fitness game, feel free to stop for a breather (or two!) when you need it.How to: Standing with feet hip-width apart, push your hips back and descend into a squat, bringing your hands together in front of your chest (a). As soon as you hit the bottom of your squat, swing your arms slightly behind you for momentum, then explode up and forward about two feet. Make sure to push off your toes (b). Land softly back down in a squat position, shifting weight to your heels (c). Without coming fully out of your squat, explode up and backward this time, still pushing off of your toes (d). Repeat for 10 reps (jumping forward, then backward counts as one).

2. In and Out Plyo Push-Ups

Coach says: Daley may make this look easy, but the move is no joke. If you need to start with a modification, drop to your knees. Aim to mimic the explosive push-up for as many reps as you can, while maintaining good form. (That means keeping your hips and shoulders in a straight line.) Can’t get enough momentum for the push-off? Try a regular push-up on your toes, but walk your hands out farther, one at time and then back in, one at a time.How to: Start in a high plank position, hands shoulder-width apart. Drop down into a tricep push-up position (a). Instead of slowly pushing back up, give yourself a more powerful boost so you can explode off the ground and bring your hands out wider than shoulder-distance apart (b). Land with bent elbows for a wide-grip push-up (c). Next, as you push back up, explode off your hands and bring them back to the close-grip position, landing with elbows bent (d). Repeat the in and out motion for 8-10 reps.

3. Knee Tuck Jumps

Coach says: While your legs will definitely feel the burn on the squat and jump, you’ll work your core on the knee tuck, too. Be sure to look straight ahead and keep your chest up throughout the entire exercise. If you notice your form starts slacking, stick to regular squat jumps.How to: Start standing with feet hip-width apart, toes facing forward. Push your hips back and descent into a squat(a). When you reach the bottom of your squat, explode back up, pushing off your toes and bringing your knees up as high as you can (preferably chest level) to perform a tuck jump (b). Land with control in a squat position, knees bent and hips pushed back to absorb the impact (c). Repeat for 20-25 reps.

4. Figure 8 Drop Down

Coach says: Like a burpee, but way better — because this tests your agility. It's OK to take slow steps at first, but work on moving your feet faster as you continue to do this routine. To modify the move, step your feet back instead of jumping as you drop your chest to the ground.How to: Start starting between two cones (or towels or whatever you’ve got on hand), positioned about two feet apart (a). Jump your feet back, place your hands on the ground and drop your chest to the floor (b). Push yourself back up and jump your feet forward (c). Next, run forward and around the cone on your right (d). When you get back between the cones, drop down to the floor again (e). Jump back up, this time running around the cone on your left (f). Repeat the full figure eight, with a drop down in between each for 10 reps.

5. Backward Lunge to Stationary Skip

Coach says: Working out outdoors or in a bigger space? Instead of staying in the same spot, turn this into a moving skip — just remember to get low in your lunge as you go. Standing on one leg will challenge your stability, so you'll sculpt your entire body with this exercise.How to: Start standing, feet nearly together, and lunge one leg backward so both your knees hit a 90-degree angle (a). Explode off your front foot and drive your back knee forward and up to chest height, as you push off the toes on your front leg. (You should hop slightly off the ground.) (b). Land softly back on your standing leg with your knee bent. Place your other leg behind you to hit the lunge position again (c). Repeat for 15-20 reps, then switch sides.

]]>[caption id="attachment_53475" align="alignnone" width="620"]Photo courtesy of James Farrell[/caption]
Think back to the good old days when getting a solid cardio workout didn’t involve stepping on a machine. If high school sports were your thing, you probably got your heart pumping with some serious pre-practice warm-up drills and outdoor play. And you know what…we miss those days!
To cure our nostalgia, we turned to Zack Daley, head coach at NYC's Tone House, which specializes in athletic-based group training. On “the turf” (aka in the studio), they use sports conditioning drills to rev up your heart rate and build strength. (Believe us, they definitely know how to get people sweating!) If you never played sports, no fear: You’ll still love the change of pace (literally) that these moves provide.
Time to channel your inner athlete! Do these five exercises to score one calorie-scorching cardio workout — all of which you can do right at home.
RELATED: 5 Smarter Ways to Train Your Heart (and Lose Weight)

5 Sports-Inspired Moves for Killer Cardio

Perform each of these exercises in a row, taking a 10- to 30-second break in between (longer or shorter, depending on your skill level). Repeat the entire sequence three to four times through for a winning cardio workout that takes 20 minutes max.

1. Forward Bounds

Coach says: Focus on form for this plyo move and keep your chest and head up the entire time. Try to continuously jump forward and backward without resting in between. But if you’re just getting back into the fitness game, feel free to stop for a breather (or two!) when you need it.
How to: Standing with feet hip-width apart, push your hips back and descend into a squat, bringing your hands together in front of your chest (a). As soon as you hit the bottom of your squat, swing your arms slightly behind you for momentum, then explode up and forward about two feet. Make sure to push off your toes (b). Land softly back down in a squat position, shifting weight to your heels (c). Without coming fully out of your squat, explode up and backward this time, still pushing off of your toes (d). Repeat for 10 reps (jumping forward, then backward counts as one).

2. In and Out Plyo Push-Ups

Coach says: Daley may make this look easy, but the move is no joke. If you need to start with a modification, drop to your knees. Aim to mimic the explosive push-up for as many reps as you can, while maintaining good form. (That means keeping your hips and shoulders in a straight line.) Can’t get enough momentum for the push-off? Try a regular push-up on your toes, but walk your hands out farther, one at time and then back in, one at a time.
How to: Start in a high plank position, hands shoulder-width apart. Drop down into a tricep push-up position (a). Instead of slowly pushing back up, give yourself a more powerful boost so you can explode off the ground and bring your hands out wider than shoulder-distance apart (b). Land with bent elbows for a wide-grip push-up (c). Next, as you push back up, explode off your hands and bring them back to the close-grip position, landing with elbows bent (d). Repeat the in and out motion for 8-10 reps.
RELATED: 3 Common Plank Mistakes (And How to Fix Them)

3. Knee Tuck Jumps

Coach says: While your legs will definitely feel the burn on the squat and jump, you’ll work your core on the knee tuck, too. Be sure to look straight ahead and keep your chest up throughout the entire exercise. If you notice your form starts slacking, stick to regular squat jumps.
How to: Start standing with feet hip-width apart, toes facing forward. Push your hips back and descent into a squat(a). When you reach the bottom of your squat, explode back up, pushing off your toes and bringing your knees up as high as you can (preferably chest level) to perform a tuck jump (b). Land with control in a squat position, knees bent and hips pushed back to absorb the impact (c). Repeat for 20-25 reps.

4. Figure 8 Drop Down

Coach says: Like a burpee, but way better — because this tests your agility. It's OK to take slow steps at first, but work on moving your feet faster as you continue to do this routine. To modify the move, step your feet back instead of jumping as you drop your chest to the ground.
How to: Start starting between two cones (or towels or whatever you’ve got on hand), positioned about two feet apart (a). Jump your feet back, place your hands on the ground and drop your chest to the floor (b). Push yourself back up and jump your feet forward (c). Next, run forward and around the cone on your right (d). When you get back between the cones, drop down to the floor again (e). Jump back up, this time running around the cone on your left (f). Repeat the full figure eight, with a drop down in between each for 10 reps.
RELATED: 7 New Burpee Variations to Test Your Strength

5. Backward Lunge to Stationary Skip

Coach says: Working out outdoors or in a bigger space? Instead of staying in the same spot, turn this into a moving skip — just remember to get low in your lunge as you go. Standing on one leg will challenge your stability, so you'll sculpt your entire body with this exercise.
How to: Start standing, feet nearly together, and lunge one leg backward so both your knees hit a 90-degree angle (a). Explode off your front foot and drive your back knee forward and up to chest height, as you push off the toes on your front leg. (You should hop slightly off the ground.) (b). Land softly back on your standing leg with your knee bent. Place your other leg behind you to hit the lunge position again (c). Repeat for 15-20 reps, then switch sides.

After recovering from a spontaneous lung collapse in 2005, I spent years rebuilding my cardiovascular endurance. I took great pride in running one, two, and eventually up to seven miles at a time. And I’ve kept up my running practice for more than a decade since. This consistency meant that while I lived and worked all over the east coast, I never struggled to eke out at least a 5K any time that I ran — regardless of my energy levels or the terrain.

So you can imagine my dismay when I moved to the Rocky Mountains earlier this year and discovered in my first week of living at high altitude that I was back to square one. The first time I went for a run, I had to walk at even the slightest of inclines. I made it through a painful (and painfully slow), walk-break-riddled 15 minutes before dropping onto the trail with my head between my knees, gasping for breath.

Turns out, if you’re a runner who’s planning to race at, vacation at, or move to high altitude, preparation is key. Read on to learn how altitude affects the body, and how you can speed up the acclimatization process — safely. Whether your goal is a PR at a sky-high race (we hear Leadville, CO’s “Race Across the Sky” is not to be missed!) or acing an everyday run, our expert guide will get you from the bottom to the top.

This Is Your Body on Altitude

"Every breath you take provides less of what your muscles need in order to keep working..."

In general, “high altitude” is considered to be approximately 5,000 feet or above (although the medical community tends to define the term as 8,000 feet or higher), says Bruce Kirk, Owner and Director of Snow Shadow Gymnastics High Altitude Cross-Training. (Kirk has trained women’s Olympic gymnastics competitors for over 38 years and has spent 22 years pioneering the field of high altitude cross-training.)

The main difference between running at high altitude versus running at sea level is that there’s less available oxygen in the air at high altitude, says Kirk. This means every breath you take provides less of what your muscles need in order to keep working, which requires that your body work harder to distribute oxygen throughout your tissues and process nutrient exchanges.

Where It Hits You Hardest

The effects of this process vary by individual. Some people may experience little to no dramatic effects, while others may experience moderate or even severe responses to training at altitude. For those who aren’t already acclimatized, the effects of high-altitude running can include decreased time to exhaustion, decreased VO2 max (or the body’s ability to use oxygen for energy), increased heart rate and increased risk for dehydration resulting from stronger winds and lower humidity than are common in lower altitude environments.

Additionally, anyone training at high altitude may be at risk for High Altitude Sickness or Acute Mountain Sickness, the signs of which include headache, fatigue, shortness of breath and confusion, says Kirk. These symptoms are more likely to occur at 8,000 feet or above. “More severe altitude illness occurs [at] 10,000 feet and above,” says Kirk. “High Altitude Pulmonary Edema [and] High Altitude Cerebral Oedema are considered potentially fatal.”

Even athletes who have successfully trained or raced at high altitude in the past may discover they experience altitude sickness the next time they arrive at high altitude, says Kirk. For this reason, it’s important to be aware of the potential effects of running at altitude and to take care of your body accordingly. “Any sign of sickness or illness observed should always be treated as serious,” says Kirk.

The Upside to High-Altitude Training

"While you might feel superhuman when you first head to lower altitudes, these effects are, unfortunately, temporary."

Keep in mind though, while you might feel superhuman when you first head to lower altitudes, these effects are, unfortunately, temporary. Expect your high-altitude acclimatization to wear off within 10 to 20 days (or two to three months, depending on the source you consult) of arriving nearer to sea level. The more time you spend training at high altitude, though, the longer the benefits will last, says Kirk.

How to Ease the Transition to High Altitude

The best strategy for transitioning to high-altitude running varies depending on several factors, says Kirk. These include the amount of time you have to adjust, your age and fitness level. Where you’ve been training prior to arriving at high altitude, weather conditions such as temperature, humidity, and barometric pressure, the altitude at which you’re planning to train, and your goals (e.g. are you training for a race or for personal achievement?) all matter, too. But regardless of your personal situation, a few techniques can help you ease in.

1. Go long.

For starters, giving yourself a longer transition period will help ensure that you’re able to acclimate successfully. Though this may not always be feasible, Kirk recommends acclimatizing over the course of three weeks. This will allow your body to gradually adjust to high-altitude conditions at its own pace. Because the fact of the matter is there’s only so much you can do to speed up this process.

2. Eat (and drink) right.

One critical factor that may help facilitate the acclimatization process is nutrition, says Kirk. A basic high-altitude nutrition plan should place a strong emphasis on hydration. The dry air at high altitudes can quickly zap your body of moisture, and water is essential for enabling red blood cells to circulate oxygen in the lungs — a process that’s already hampered by being at high altitude. Because drinking plenty of water is paramount, high altitude runners should aim to approximately double their hydration intake. Kirk also recommends following a low-fat diet whenever you’re training at altitude, as there’s some evidence the body doesn’t digest fat as efficiently at higher elevations.

3. Take it slow.

When in doubt, transition to increasingly high altitudes incrementally, says Kirk. If you’re going to be racing at 10,000 feet but you’ve been training near sea level, don’t just fly to 10,000 feet a few days before a race and hope you’ll feel OK. You’ll have much better results if you start at a lower high-altitude elevation and then gradually transition upward via 1,000-foot increments. The rate at which you transition is dependent upon the amount of time you have available as well as the rate at which your own body acclimatizes. If you’re experiencing symptoms of altitude sickness, then don’t go any higher until your body acclimatizes. If you’re feeling good (and able to run satisfactorily), that’s a sign that you’re ready to transition upward.

4. Shirk substances.

Finally, it’s a good idea to avoid smoking tobacco or consuming alcohol. Both substances are linked to a worsening of strained breathing at high altitude. And because being at high altitude can induce physical and mental fatigue all on its own, there’s no sense in giving your body another reason to feel sluggish in the morning.

The first few times you run at high altitude may be dispiriting. But remember: High-altitude athletes aren’t born, they’re made. If you follow the strategies outlined above and allow your body to transition at its own pace, you’ll be a VO2-maxed, red-blood-cell-fueled super runner soon enough.

]]>[caption id="attachment_53348" align="alignnone" width="620"]Photo: Twenty20[/caption]
After recovering from a spontaneous lung collapse in 2005, I spent years rebuilding my cardiovascular endurance. I took great pride in running one, two, and eventually up to seven miles at a time. And I’ve kept up my running practice for more than a decade since. This consistency meant that while I lived and worked all over the east coast, I never struggled to eke out at least a 5K any time that I ran — regardless of my energy levels or the terrain.
So you can imagine my dismay when I moved to the Rocky Mountains earlier this year and discovered in my first week of living at high altitude that I was back to square one. The first time I went for a run, I had to walk at even the slightest of inclines. I made it through a painful (and painfully slow), walk-break-riddled 15 minutes before dropping onto the trail with my head between my knees, gasping for breath.
RELATED: The Easiest 5K and 10K Training Plan Ever
Turns out, if you’re a runner who’s planning to race at, vacation at, or move to high altitude, preparation is key. Read on to learn how altitude affects the body, and how you can speed up the acclimatization process — safely. Whether your goal is a PR at a sky-high race (we hear Leadville, CO’s “Race Across the Sky” is not to be missed!) or acing an everyday run, our expert guide will get you from the bottom to the top.

This Is Your Body on Altitude

"Every breath you take provides less of what your muscles need in order to keep working..."

In general, “high altitude” is considered to be approximately 5,000 feet or above (although the medical community tends to define the term as 8,000 feet or higher), says Bruce Kirk, Owner and Director of Snow Shadow Gymnastics High Altitude Cross-Training. (Kirk has trained women’s Olympic gymnastics competitors for over 38 years and has spent 22 years pioneering the field of high altitude cross-training.)
The main difference between running at high altitude versus running at sea level is that there’s less available oxygen in the air at high altitude, says Kirk. This means every breath you take provides less of what your muscles need in order to keep working, which requires that your body work harder to distribute oxygen throughout your tissues and process nutrient exchanges.
RELATED: 3 Breathing Techniques for a More Effective Workout

Where It Hits You Hardest

The effects of this process vary by individual. Some people may experience little to no dramatic effects, while others may experience moderate or even severe responses to training at altitude. For those who aren’t already acclimatized, the effects of high-altitude running can include decreased time to exhaustion, decreased VO2 max (or the body’s ability to use oxygen for energy), increased heart rate and increased risk for dehydration resulting from stronger winds and lower humidity than are common in lower altitude environments.
Additionally, anyone training at high altitude may be at risk for High Altitude Sickness or Acute Mountain Sickness, the signs of which include headache, fatigue, shortness of breath and confusion, says Kirk. These symptoms are more likely to occur at 8,000 feet or above. “More severe altitude illness occurs [at] 10,000 feet and above,” says Kirk. “High Altitude Pulmonary Edema [and] High Altitude Cerebral Oedema are considered potentially fatal.”
Even athletes who have successfully trained or raced at high altitude in the past may discover they experience altitude sickness the next time they arrive at high altitude, says Kirk. For this reason, it’s important to be aware of the potential effects of running at altitude and to take care of your body accordingly. “Any sign of sickness or illness observed should always be treated as serious,” says Kirk.

The Upside to High-Altitude Training

"While you might feel superhuman when you first head to lower altitudes, these effects are, unfortunately, temporary."

Still, anyone willing to brave the potential uncomfortable transition to high-altitude running will reap a variety of benefits. “[The] principal benefits of exercising and training at altitude are numerous,” says Kirk. Think: increased VO2 max, increased red blood cells (which enhances the body’s ability to deliver oxygen to its tissues), and increased athletic performance overall. Not to mention decreased body fat percentage, increased muscle and strength, and improved stamina upon returning to lower altitude, Kirk says.
Keep in mind though, while you might feel superhuman when you first head to lower altitudes, these effects are, unfortunately, temporary. Expect your high-altitude acclimatization to wear off within 10 to 20 days (or two to three months, depending on the source you consult) of arriving nearer to sea level. The more time you spend training at high altitude, though, the longer the benefits will last, says Kirk.
RELATED: The 11 Best Running Camps in the U.S.

How to Ease the Transition to High Altitude

The best strategy for transitioning to high-altitude running varies depending on several factors, says Kirk. These include the amount of time you have to adjust, your age and fitness level. Where you’ve been training prior to arriving at high altitude, weather conditions such as temperature, humidity, and barometric pressure, the altitude at which you’re planning to train, and your goals (e.g. are you training for a race or for personal achievement?) all matter, too. But regardless of your personal situation, a few techniques can help you ease in.

1. Go long.

For starters, giving yourself a longer transition period will help ensure that you’re able to acclimate successfully. Though this may not always be feasible, Kirk recommends acclimatizing over the course of three weeks. This will allow your body to gradually adjust to high-altitude conditions at its own pace. Because the fact of the matter is there’s only so much you can do to speed up this process.

2. Eat (and drink) right.

One critical factor that may help facilitate the acclimatization process is nutrition, says Kirk. A basic high-altitude nutrition plan should place a strong emphasis on hydration. The dry air at high altitudes can quickly zap your body of moisture, and water is essential for enabling red blood cells to circulate oxygen in the lungs — a process that’s already hampered by being at high altitude. Because drinking plenty of water is paramount, high altitude runners should aim to approximately double their hydration intake. Kirk also recommends following a low-fat diet whenever you’re training at altitude, as there’s some evidence the body doesn’t digest fat as efficiently at higher elevations.
RELATED: A Runner’s Guide to Hydration (and How Not to Overdo It)

3. Take it slow.

When in doubt, transition to increasingly high altitudes incrementally, says Kirk. If you’re going to be racing at 10,000 feet but you’ve been training near sea level, don’t just fly to 10,000 feet a few days before a race and hope you’ll feel OK. You’ll have much better results if you start at a lower high-altitude elevation and then gradually transition upward via 1,000-foot increments. The rate at which you transition is dependent upon the amount of time you have available as well as the rate at which your own body acclimatizes. If you’re experiencing symptoms of altitude sickness, then don’t go any higher until your body acclimatizes. If you’re feeling good (and able to run satisfactorily), that’s a sign that you’re ready to transition upward.

4. Shirk substances.

Finally, it’s a good idea to avoid smoking tobacco or consuming alcohol. Both substances are linked to a worsening of strained breathing at high altitude. And because being at high altitude can induce physical and mental fatigue all on its own, there’s no sense in giving your body another reason to feel sluggish in the morning.
The first few times you run at high altitude may be dispiriting. But remember: High-altitude athletes aren’t born, they’re made. If you follow the strategies outlined above and allow your body to transition at its own pace, you’ll be a VO2-maxed, red-blood-cell-fueled super runner soon enough.

So you've decided to sign up for a race, but there's one catch: It's in another country. After all, who wants to run in their hometown when they can train there for free? There’s something exhilarating about training for a race abroad. It’s a great way to crush new fitness goals, while satiating your wanderlust appetite, too. Plus, planning a race-cation — where you enjoy a celebratory vacation afterward — can make travel feel more balanced. Work hard, play harder, as they say!

But there are a few things to keep in mind when traveling overseas. From what to pack to how to eat, we talked to the pros to get an inside look on how to nail your first international race, no matter which country you pound pavement in.

15 Expert Tips for Running Your First International Race

Choosing Your Race

1. Decide your comfort level. It's fun to experience a new culture, but when you're trying to get important race information, it can quickly become stressful. Marni Sumbal, sports dietitian and triathlete coach, says the first thing you have to decide on is how far you're willing to branch out. Are you OK if nobody speaks your language? Would you feel comfortable in a place that has food you've never tried before? These are all questions to ask yourself — and find the answers to — when selecting your race. If you do decide to travel to a country where you don’t know the language, spend some time familiarizing yourself with some basic phrases and words to help you get around.

2. Book early. Secure a flight in advance with plenty of time between your arrival and race day. "A lot of people think you only need to get there a day or two early, but when you go international, you want to account for the time change," says Sumbal. A case of jet lag can make you feel even more tired, and you may need more time to recover and adjust. "When you pass more than two or three time zones, you should allow for one day per time zone, or maybe more if your schedule allows." So if you're going somewhere that's six hours away, Sumbal says to allow for at least three days to get yourself acclimated to the time switch. The bonus is that booking early will help you save money on your flight.

3. Do your research. Once you've chosen the race, you have to pick the accommodations. If you're not a picky eater, any place close to the start line might do. But those who like to settle into a routine may want to consider their options more carefully. "Whenever I travel, I always make sure there's a kitchen," says Sumbal. That way you can easily make the coffee you like or whip up your favorite pre-race toast.

Extended stay hotels or home-share sites like Airbnb typically have kitchen-equipped units, but a hotel may have appliances, too. "Sometimes they're included in the room, other times you pay a small charge, like $20, or they may have it in the lobby for you to use," says Sumbal. Pack dried foods with you, like packets of oatmeal and brown rice, beef jerky, a jar of natural peanut butter, a box of whole-wheat crackers and bags of your favorite nuts to keep in your hotel room when food isn’t easily accessible.

What to Pack

4. Foods you like. "If you have trained for months to crush a certain goal, the last thing you want to do is arrive at your international race and either get sick from the food or not want to eat because you're not comfortable with what's being served," says Dorothy Beal, running coach and creator of I Run This Body. Having a few of your favorite comfort foods before the race, the breakfast bites you've been training with and something to nosh on immediately post-race are your main meals to think about, says Beal.

Prepare some homemade energy bars and sports drinks before your trip and store them in an air-tight container. You can also research restaurants near your hotel to see what’s available ahead of time. Sumbal suggests throwing in a few snacks (think trail mix and sandwiches) for travel time and anything that worked well during training, too. "Typically as long as it's not fruit, vegetables or meat, you can bring it into the country, just double check beforehand," she says.

5. Adapter plugs. Depending on the country you choose to race in, your standard cell phone, tablet and computer plugs (which you'll also need to power up your fitness watch) may not be compatible. A quick Google search will tell you which adapter (or converter or transformer) you’ll need. If you travel frequently — or think you might start once you get hooked on the idea of a race-cation — an all-in-one adapter like this one may be your best bet. Remember to also contact your cell phone provider (and your bank) to alert them about your travel plans. One of the most stressful things is not being able to communicate to get to and from the start and finish lines.

6. Extras. One of the worst pre-race moments ever is when you realize that you don't have one of your race essentials (think safety pins for your bib and hair ties) because you assumed they'd be available at the race expo. That nearly happened to Beal when she ran the Great Wall Marathon in China. "There was no expo; you were given your race packet at the host hotel," she says. Luckily, she avoided a freakout by bringing her own goodies. "I always bring extra safety pins, hair elastics in case mine break, small packs of tissues for emergency toilet paper, Body Glide, Nuun and extra clothing in case it's cold at the start of the race," she says.

While You Travel

7. Keep your race gear nearby. Lost luggage is bad, but it's even worse when that bag contains your race essentials. Robin Arzon, running coach and author of Shut Up and Run, suggests keeping those goods in your carry-on. You can wear your sneakers, then pack things like your running watch, fuel (chews or GU, if you use them), and your race-day outfit so you won’t miss a beat.

8. Hydrate, hydrate, hydrate. "It's always important to make sure you are hydrated in the days leading up to a race. But it's extra important when you throw travel in the mix — a time when most people don't drink enough water," says Beal. (She aims to down about 100 ounces per day). If you're feeling dehydrated, consider adding electrolytes to your drink via tablets like Nuun. "Don't underestimate how much traveling can dehydrate you and how much of an effect that can have on your performance," warns Beal.

9. Limit salt. Steering clear of salty foods and drinks can also help with hydration issues, especially if your hands, feet and calves tend to swell while flying. Michele Gonzalez, running coach and blogger of NYC Running Mama, suggests reducing the amount you typically take in starting two days before the race. You don't need to completely eliminate it though, as salt is an important part of race performance.

10. Eat every few hours. That way it'll be easier to switch to the time zone you're entering, says Sumbal. "If you're going back in time, then you don't want to feel like you've eaten your three meals and you still have eight more hours before you go to bed," she explains. "So having small meals throughout the day, and eating something lighter like fruit or nuts, in between, will help make sure you're never too hungry and never too full." Headed forward in time? Sumbal says you're probably going to eat a little more than you're used to, but that it's still best to get on that time zone's eating schedule as soon as possible. "So if you land at 8 a.m., go have a light breakfast and eat your standard breakfast, lunch and dinner like you normally do."

11. Move about the plane cabin. Whenever it's deemed safe to do so, Gonzalez says it's best to walk around and stretch about every hour while traveling. It will help keep your legs loose for race day, and will help keep blood circulating. Drinking water regularly will help encourage those frequent bathroom breaks! On the way back to your seat, Gonzalez suggests walking the aisle a couple of times and rotating through a few basic stretches, like calf raises and high knees, before returning to your seat.

12. Wear compression socks or sleeves. Not only will it help reduce any swelling and encourage blood circulation throughout your flight, but Gonzalez says wearing compression socks can help your legs feel less tired and heavy. "I put them on right after takeoff and wore them until we got to the hotel, and it was the first time I felt a huge difference in how I felt after traveling," she says.

When You Arrive

13. Go for a shakeout run. "This is a great way to get rid of soreness and stiffness from the flight," says Gonzalez. "It doesn't have to be long — just 20 minutes will do the trick. And you should run at a nice, easy pace that doesn't feel too difficult." Sumbal says it can also help relieve any constipation, which often ails travelers due to dehydration and a lack of fiber.

14. Save the touristy stuff. While it's tempting to start sightseeing as soon as you land — especially if you arrive a few days before the race — Gonzalez says it's best to wait until after that medal is around your neck. "The best way to recover from a hard race is to walk and keep the legs moving," she says. "This way you won't feel as sore the next day, nor will you be running on tired legs on the day that counts."

15. Stick to your regular routine. It helps you feel less of a culture-shock and keeps you from spending too much time on your feet before the big day. You can work remotely for a few days leading up to the race to give you some semblance of your normal routine, says Sumbal. Just post that out of office message a day or two before toeing the start line, she says, so you have time to relax and mentally prepare for the race ahead.

]]>[caption id="attachment_53212" align="alignnone" width="620"]Photo: Twenty20[/caption]
So you've decided to sign up for a race, but there's one catch: It's in another country. After all, who wants to run in their hometown when they can train there for free? There’s something exhilarating about training for a race abroad. It’s a great way to crush new fitness goals, while satiating your wanderlust appetite, too. Plus, planning a race-cation — where you enjoy a celebratory vacation afterward — can make travel feel more balanced. Work hard, play harder, as they say!
But there are a few things to keep in mind when traveling overseas. From what to pack to how to eat, we talked to the pros to get an inside look on how to nail your first international race, no matter which country you pound pavement in.
RELATED: The Most Epic Trail Races Across the U.S.

15 Expert Tips for Running Your First International Race

Choosing Your Race

1. Decide your comfort level. It's fun to experience a new culture, but when you're trying to get important race information, it can quickly become stressful. Marni Sumbal, sports dietitian and triathlete coach, says the first thing you have to decide on is how far you're willing to branch out. Are you OK if nobody speaks your language? Would you feel comfortable in a place that has food you've never tried before? These are all questions to ask yourself — and find the answers to — when selecting your race. If you do decide to travel to a country where you don’t know the language, spend some time familiarizing yourself with some basic phrases and words to help you get around.
2. Book early. Secure a flight in advance with plenty of time between your arrival and race day. "A lot of people think you only need to get there a day or two early, but when you go international, you want to account for the time change," says Sumbal. A case of jet lag can make you feel even more tired, and you may need more time to recover and adjust. "When you pass more than two or three time zones, you should allow for one day per time zone, or maybe more if your schedule allows." So if you're going somewhere that's six hours away, Sumbal says to allow for at least three days to get yourself acclimated to the time switch. The bonus is that booking early will help you save money on your flight.
3. Do your research. Once you've chosen the race, you have to pick the accommodations. If you're not a picky eater, any place close to the start line might do. But those who like to settle into a routine may want to consider their options more carefully. "Whenever I travel, I always make sure there's a kitchen," says Sumbal. That way you can easily make the coffee you like or whip up your favorite pre-race toast.
Extended stay hotels or home-share sites like Airbnb typically have kitchen-equipped units, but a hotel may have appliances, too. "Sometimes they're included in the room, other times you pay a small charge, like $20, or they may have it in the lobby for you to use," says Sumbal. Pack dried foods with you, like packets of oatmeal and brown rice, beef jerky, a jar of natural peanut butter, a box of whole-wheat crackers and bags of your favorite nuts to keep in your hotel room when food isn’t easily accessible.
RELATED: 11 Healthy Snacks to Stock Up on Now

What to Pack

4. Foods you like. "If you have trained for months to crush a certain goal, the last thing you want to do is arrive at your international race and either get sick from the food or not want to eat because you're not comfortable with what's being served," says Dorothy Beal, running coach and creator of I Run This Body. Having a few of your favorite comfort foods before the race, the breakfast bites you've been training with and something to nosh on immediately post-race are your main meals to think about, says Beal.
Prepare some homemade energy bars and sports drinks before your trip and store them in an air-tight container. You can also research restaurants near your hotel to see what’s available ahead of time. Sumbal suggests throwing in a few snacks (think trail mix and sandwiches) for travel time and anything that worked well during training, too. "Typically as long as it's not fruit, vegetables or meat, you can bring it into the country, just double check beforehand," she says.
5. Adapter plugs. Depending on the country you choose to race in, your standard cell phone, tablet and computer plugs (which you'll also need to power up your fitness watch) may not be compatible. A quick Google search will tell you which adapter (or converter or transformer) you’ll need. If you travel frequently — or think you might start once you get hooked on the idea of a race-cation — an all-in-one adapter like this one may be your best bet. Remember to also contact your cell phone provider (and your bank) to alert them about your travel plans. One of the most stressful things is not being able to communicate to get to and from the start and finish lines.
6. Extras. One of the worst pre-race moments ever is when you realize that you don't have one of your race essentials (think safety pins for your bib and hair ties) because you assumed they'd be available at the race expo. That nearly happened to Beal when she ran the Great Wall Marathon in China. "There was no expo; you were given your race packet at the host hotel," she says. Luckily, she avoided a freakout by bringing her own goodies. "I always bring extra safety pins, hair elastics in case mine break, small packs of tissues for emergency toilet paper, Body Glide, Nuun and extra clothing in case it's cold at the start of the race," she says.
RELATED: The 30 Best Marathons in the Entire World
[caption id="attachment_53213" align="alignnone" width="620"]Photo: Courtesy of the BMW Berlin Marathon[/caption]

While You Travel

7. Keep your race gear nearby. Lost luggage is bad, but it's even worse when that bag contains your race essentials. Robin Arzon, running coach and author of Shut Up and Run, suggests keeping those goods in your carry-on. You can wear your sneakers, then pack things like your running watch, fuel (chews or GU, if you use them), and your race-day outfit so you won’t miss a beat.
8. Hydrate, hydrate, hydrate. "It's always important to make sure you are hydrated in the days leading up to a race. But it's extra important when you throw travel in the mix — a time when most people don't drink enough water," says Beal. (She aims to down about 100 ounces per day). If you're feeling dehydrated, consider adding electrolytes to your drink via tablets like Nuun. "Don't underestimate how much traveling can dehydrate you and how much of an effect that can have on your performance," warns Beal.
9. Limit salt. Steering clear of salty foods and drinks can also help with hydration issues, especially if your hands, feet and calves tend to swell while flying. Michele Gonzalez, running coach and blogger of NYC Running Mama, suggests reducing the amount you typically take in starting two days before the race. You don't need to completely eliminate it though, as salt is an important part of race performance.
10. Eat every few hours. That way it'll be easier to switch to the time zone you're entering, says Sumbal. "If you're going back in time, then you don't want to feel like you've eaten your three meals and you still have eight more hours before you go to bed," she explains. "So having small meals throughout the day, and eating something lighter like fruit or nuts, in between, will help make sure you're never too hungry and never too full." Headed forward in time? Sumbal says you're probably going to eat a little more than you're used to, but that it's still best to get on that time zone's eating schedule as soon as possible. "So if you land at 8 a.m., go have a light breakfast and eat your standard breakfast, lunch and dinner like you normally do."
RELATED: A Runner’s Guide to Hydration (And How to Not Overdo It)11. Move about the plane cabin. Whenever it's deemed safe to do so, Gonzalez says it's best to walk around and stretch about every hour while traveling. It will help keep your legs loose for race day, and will help keep blood circulating. Drinking water regularly will help encourage those frequent bathroom breaks! On the way back to your seat, Gonzalez suggests walking the aisle a couple of times and rotating through a few basic stretches, like calf raises and high knees, before returning to your seat.
12. Wear compression socks or sleeves. Not only will it help reduce any swelling and encourage blood circulation throughout your flight, but Gonzalez says wearing compression socks can help your legs feel less tired and heavy. "I put them on right after takeoff and wore them until we got to the hotel, and it was the first time I felt a huge difference in how I felt after traveling," she says.
RELATED: 50 Running Resources for Speed, Strength and Nutrition

When You Arrive

13. Go for a shakeout run. "This is a great way to get rid of soreness and stiffness from the flight," says Gonzalez. "It doesn't have to be long — just 20 minutes will do the trick. And you should run at a nice, easy pace that doesn't feel too difficult." Sumbal says it can also help relieve any constipation, which often ails travelers due to dehydration and a lack of fiber.
14. Save the touristy stuff. While it's tempting to start sightseeing as soon as you land — especially if you arrive a few days before the race — Gonzalez says it's best to wait until after that medal is around your neck. "The best way to recover from a hard race is to walk and keep the legs moving," she says. "This way you won't feel as sore the next day, nor will you be running on tired legs on the day that counts."
15. Stick to your regular routine. It helps you feel less of a culture-shock and keeps you from spending too much time on your feet before the big day. You can work remotely for a few days leading up to the race to give you some semblance of your normal routine, says Sumbal. Just post that out of office message a day or two before toeing the start line, she says, so you have time to relax and mentally prepare for the race ahead.

Don’t get us wrong: We’re big fans of high-intensity training and running, but what happens when you’re recovering from an injury and want to take it easy on those burpees and sprints? Fitness trainers Justin Norris and Taylor Gainor were faced with this dilemma when they would help rehab clients only to have them re-injure themselves during a HIIT workout or speed intervals.

"We would get our clients ready to go and all of a sudden they'd take a Barry's Bootcamp or something that involved running and jumping, and they'd get hurt," explains Norris. "They'd have to come back to us and we would start from square one. We thought there has to be a class out there that people can go to and not get hurt anymore, that isn't high intensity and high impact." And that’s how the LIT (Low-Impact Training) Method was born.

Norris and Gainor designed the LIT Method, so you can turn up the intensity of your workout without putting a strain on your joints. The LIT Method involves using a rowing machine for cardio, resistance bands for strength training and foam rolling for self-myofascial release (aka self-massage). But low-impact doesn’t mean low intensity. The class is no joke, with the average person burning 600 to 1,000 calories in a 50-minute session, according to the studio.

The workout (that's set in a 72-degree room to keep muscles warm) is designed to target each muscle group, while also delivering a total-body cardio burn. In every session, you’ll also get a hit of core strength, posture and flexibility, too.

The class is only available in Los Angeles, but many of the LIT Method moves can be re-created anywhere using the cheat sheet below. Repeat the circuit twice and you’ve got yourself a quality burn.

6 Low-Impact Moves That Go Easy on Your Joints

1. ExtendersLow-Impact Benefits: This standing crunch is the perfect no-impact, high-intensity move because it engages your core, legs and stabilizer muscles. Unlike other variations of the crunch, where you’re on a mat or stability ball, this modification minimizes strain on your knees, hips and the tiny muscles in your ankles. It’s also great to help warm up your body pre-workout.How to: Stand with your feet wider than hip-width apart. Stagger your feet so your back toe is in line with the heel of your front foot. Extend your arms up in the air (a). Then, bring your arms by your sides as you drive your back knee to the opposite elbow. Repeat for one minute before switching sides (b).

2. InchwormLow-Impact Benefits: When performing the inchworm (and no, we're not talking about the dance move!) you're working your anterior and posterior chain (aka your lower back, hamstrings and glutes) — which are often underutilized, and thus prone to injury. Not only will this move help strengthen your core to help stabilize your spine, it also puts less impact on your knees than a burpee. Plus, you can still get the same cardiovascular benefits by speeding things up.How to: Stand with your feet hip-width apart, and bend over so your palms touch to the floor (a). Walk your hands forward until you are in a plank position (b). Then, walk your hands back to your toes and return to the starting position. Repeat for one minute (c).

3. Mountain Climber With TwistLow-Impact Benefits: This total-body exercise is sweet relief for those with back and knee pain as it takes the pressure off the lower lumbar and activates your core. Adding the twist will also help fire up the oblique muscles that are so important in stabilizing your midsection. Bonus: This move also elevates your heart rate, and tests your endurance — making it a great alternative to traditional cardio, like running, which can wear on your knees.How to: Start in a plank position(a). Explosively drive your right knee to your left elbow, then return to the start position and switch sides (b). Next, drive your left knee to your right elbow (c). Repeat for one minute preparing your other leg to move as your leg comes back to starting position (d).

4. Sumo SquatLow-Impact Benefits: The sumo squat can help improve range of motion in your hips, knees and ankles, while strengthening your glutes, hamstrings and inner thighs. Sumo squats are easier on your knees and back than squat jumps because you’re working your glutes in an isometric movement without putting pressure on them, says Gainor.How to: To perform a sumo squat, stand with your feet wide, toes turned out to a 45-degree angle (a). Push your hips back and squat down. Your weight should be in your heels. Pulse up and down for one minute (b).

5. Curtsy LungeLow-Impact Benefits: Many knee injuries occur because of weaknesses or instability of the ankle. The curtsy lunge works the tiny muscles and ligaments in the ankle to build strength where it’s needed most. Not to mention, your booty gets a lift, too!How to: Stand with your feet hip-width apart (a). Step your left foot back directly behind your right foot, squaring hips and shoulders to face front (b). Engage your inner thighs to maintain balance and lower into a lunge, both legs at 90-degree angles. Keep your body upright, not hinging forward at the waist. (c). Pulse your left leg up and down in a lunge for one minute (d). Using your glutes, come up to standing on your right leg and lift your left leg straight out to the side (e). Tap your left toes to the ground and raise your left leg before returning to the starting position. Repeat for one minute before switching sides (f).

6. Side Plank with TwistLow-Impact Benefits: Unlike a traditional plank, a side plank with a twist helps strengthen your obliques, as well as your transverse abdominal muscles (the ones deep within your core). It also helps you dodge common strains in your neck, hip flexors and low back, which you may experience with other core exercises.How to: Lie on your right side placing your right forearm directly under your shoulder. Stack your left foot over your right (a). Bracing your core, press up into a side plank, right elbow at 90 degrees and butt off the floor (b). Raise your left arm overheard to form a T (c). Next, thread the left arm underneath your body, twisting at the core, and then bring it back up to the start position. Repeat for 8 reps then switch sides (d).

]]>[caption id="attachment_53225" align="alignnone" width="620"]Photo: Courtesy of The LIT Method[/caption]
Don’t get us wrong: We’re big fans of high-intensity training and running, but what happens when you’re recovering from an injury and want to take it easy on those burpees and sprints? Fitness trainers Justin Norris and Taylor Gainor were faced with this dilemma when they would help rehab clients only to have them re-injure themselves during a HIIT workout or speed intervals.
"We would get our clients ready to go and all of a sudden they'd take a Barry's Bootcamp or something that involved running and jumping, and they'd get hurt," explains Norris. "They'd have to come back to us and we would start from square one. We thought there has to be a class out there that people can go to and not get hurt anymore, that isn't high intensity and high impact." And that’s how the LIT (Low-Impact Training) Method was born.
Norris and Gainor designed the LIT Method, so you can turn up the intensity of your workout without putting a strain on your joints. The LIT Method involves using a rowing machine for cardio, resistance bands for strength training and foam rolling for self-myofascial release (aka self-massage). But low-impact doesn’t mean low intensity. The class is no joke, with the average person burning 600 to 1,000 calories in a 50-minute session, according to the studio.
The workout (that's set in a 72-degree room to keep muscles warm) is designed to target each muscle group, while also delivering a total-body cardio burn. In every session, you’ll also get a hit of core strength, posture and flexibility, too.
The class is only available in Los Angeles, but many of the LIT Method moves can be re-created anywhere using the cheat sheet below. Repeat the circuit twice and you’ve got yourself a quality burn.
RELATED: 5 Workout Modifications to Go Easy on Your Knees

6 Low-Impact Moves That Go Easy on Your Joints

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1. Extenders
Low-Impact Benefits: This standing crunch is the perfect no-impact, high-intensity move because it engages your core, legs and stabilizer muscles. Unlike other variations of the crunch, where you’re on a mat or stability ball, this modification minimizes strain on your knees, hips and the tiny muscles in your ankles. It’s also great to help warm up your body pre-workout.
How to: Stand with your feet wider than hip-width apart. Stagger your feet so your back toe is in line with the heel of your front foot. Extend your arms up in the air (a). Then, bring your arms by your sides as you drive your back knee to the opposite elbow. Repeat for one minute before switching sides (b).
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2. Inchworm
Low-Impact Benefits: When performing the inchworm (and no, we're not talking about the dance move!) you're working your anterior and posterior chain (aka your lower back, hamstrings and glutes) — which are often underutilized, and thus prone to injury. Not only will this move help strengthen your core to help stabilize your spine, it also puts less impact on your knees than a burpee. Plus, you can still get the same cardiovascular benefits by speeding things up.
How to: Stand with your feet hip-width apart, and bend over so your palms touch to the floor (a). Walk your hands forward until you are in a plank position (b). Then, walk your hands back to your toes and return to the starting position. Repeat for one minute (c).
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3. Mountain Climber With Twist
Low-Impact Benefits: This total-body exercise is sweet relief for those with back and knee pain as it takes the pressure off the lower lumbar and activates your core. Adding the twist will also help fire up the oblique muscles that are so important in stabilizing your midsection. Bonus: This move also elevates your heart rate, and tests your endurance — making it a great alternative to traditional cardio, like running, which can wear on your knees.
How to: Start in a plank position(a). Explosively drive your right knee to your left elbow, then return to the start position and switch sides (b). Next, drive your left knee to your right elbow (c). Repeat for one minute preparing your other leg to move as your leg comes back to starting position (d).
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4. Sumo Squat
Low-Impact Benefits: The sumo squat can help improve range of motion in your hips, knees and ankles, while strengthening your glutes, hamstrings and inner thighs. Sumo squats are easier on your knees and back than squat jumps because you’re working your glutes in an isometric movement without putting pressure on them, says Gainor.
How to: To perform a sumo squat, stand with your feet wide, toes turned out to a 45-degree angle (a). Push your hips back and squat down. Your weight should be in your heels. Pulse up and down for one minute (b).
RELATED: Why Range of Motion Matters for Your Strength Training Goals
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5. Curtsy Lunge
Low-Impact Benefits: Many knee injuries occur because of weaknesses or instability of the ankle. The curtsy lunge works the tiny muscles and ligaments in the ankle to build strength where it’s needed most. Not to mention, your booty gets a lift, too!
How to: Stand with your feet hip-width apart (a). Step your left foot back directly behind your right foot, squaring hips and shoulders to face front (b). Engage your inner thighs to maintain balance and lower into a lunge, both legs at 90-degree angles. Keep your body upright, not hinging forward at the waist. (c). Pulse your left leg up and down in a lunge for one minute (d). Using your glutes, come up to standing on your right leg and lift your left leg straight out to the side (e). Tap your left toes to the ground and raise your left leg before returning to the starting position. Repeat for one minute before switching sides (f).
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6. Side Plank with Twist
Low-Impact Benefits: Unlike a traditional plank, a side plank with a twist helps strengthen your obliques, as well as your transverse abdominal muscles (the ones deep within your core). It also helps you dodge common strains in your neck, hip flexors and low back, which you may experience with other core exercises.
How to: Lie on your right side placing your right forearm directly under your shoulder. Stack your left foot over your right (a). Bracing your core, press up into a side plank, right elbow at 90 degrees and butt off the floor (b). Raise your left arm overheard to form a T (c). Next, thread the left arm underneath your body, twisting at the core, and then bring it back up to the start position. Repeat for 8 reps then switch sides (d).